10 Exercises All Men Should AVOID!
🛈⏬These are 10 exercises all men should avoid. Not only should you stop doing these exercises but you should never do them again. These are the worst gym workout mistakes if you're trying to avoid an injury. You'll learn about exercises that cause shoulder impingement, lower back pain, and knee problems. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=avoid Fat Loss Calculator: http://bit.ly/2wh08Bj TIMESTAMPS: #1 Exercise to avoid: Selectorizer Ab Machine 0:44 #2 Exercise to avoid: Behind the Head Shoulder Press 3:13 #3 Exercise to avoid: Smith Machine 5:05 #4 Exercise to avoid: Hip abduction and adduction machine 6:43 #5 Exercise to avoid: Seated Torso Rotation Machine 7:33 #6 Exercise to avoid: Upright Row 8:15 #7 Exercise to avoid: Lap Pull Down Behind The Head 9:45 #8 Exercise to avoid: Leg Press Machine 10:44 #9 Exercise to avoid: Leg Extensions & Leg Curls 11:41 #10 Exercise to avoid: Back Hyper Extension Machine 12:19 How many times have you done an exercise & then as soon as you finish you feel pain. You might feel it in your lower back or your shoulder but you find yourself thinking did I do something wrong or does this exercise just suck. Well it really isn't always you. There are a lot of exercises out there that are plain bad for you & they only continue to exist just because they've been passed down from one misinformed gym to the next, & noones been smart enough to realize that these common exercises are no good. So today we're going over 10 exercises that all men should avoid & these exercises aren't only exclusive to men. Women should avoid these exercises as well it's just that in this video we'll be sticking to exercises that i usually find men doing wrong. The very first one that I want to start with is actually a group of exercises that guys are drawn to like moths to a flame. I'm talking about all the selectorizor ab machines at your local gym. The machines that you usually start by sitting down pulling out the pin, selecting your weight, then grabing some handles behind your head & doing crunches. These machines are not only a waste of time but they are also dangerous for your lower back. All these selectorizor ab machines are locked into a range of motion, meaning that your joints & your disks can't travel down their natural path, you can only travel down the path that the machine has set for you. Even if you adjust the machine to your body perfectly, which by the way is very hard to do, but even if you somehow had a machine customized for your body you can still easily run into lower back issues because you're still locked in a set range of motion throughout the entire exercise. Besides a greater potential for a lower back injury you will also get significantly less results from these machines than if you stuck to regular ab exercises like crunches, hanging knee tucks, & declined situps. The reason is once again due to the fact that your locked into a range of motion. The core's main responsibility is stabilization. And it's important to improve your functional core strength because your core isn't only responsible for stabilizing your trunk but it stabilizes your whole body. It is the bridge that connects your lower body to your upper body. When you're locked in a range of motion you take all of the stabilization normally required for ab exercises out of the movement. The really ironic part is that those abdominal stabilizer muscles that you're not working on these machines are very important to strengthen in order to prevent the lower back injury that you'll likely experience on one of these machines. Due to the fact that you're not working your stabilizers you're missing out on all of those deep tissue abdominal muscles like your transverse abdominus & your only targeting mostly your rectus abdominus which is the very outer layer six pack looking muscle. The transverse abdominus is very important to work because not only does it help prevent injury, but it also pulls your stomach in keeping everything nice & tight giving you that flat stomach look. If you want to make your ab exercises tougher use weights by simply holding a dumbbell or a plate either behind your head or accross your chest while doing regular traditional ab exercises. Once again if you don't know where to start start with exercises like stability ball crunches, declined situps, & hanging knee tucks. The next exercise you should avoid is the behind the head shoulder press. First off there is absolutely no advantage to going behind your head. None. Even though I'm sure some old school guys will be disagreeing with me in the comments below you can research this yourself & you'll find that when you go behind the head you're still targeting the same muscles that you would if you went in front of your head & there's no advantage when going behind your head that will allow you to build your shoulder muscle faster.6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!)
🛈⏬Gain muscle fast by training like an athlete here… http://athleanx.com/x/muscle-gaining-workout-plan When it comes to gaining muscle, it’s not just about the workouts and exercises that you do but how you do them. In this video, I cover this and many other muscle gaining mistakes that could be holding you back from building the mass you should be from your workouts. You don’t even have to be a beginner to benefit from this video, as many advanced lifters can still be making many of these mistakes. The first big workout or muscle gaining mistake is to overtrain. Now despite what you may have been told, overtraining is a very real thing that befalls many lifters during their attempts to build muscle mass fast. They fall for the concept of more is better not realizing that if they are going to attempt to lift without the assistance of ped’s then their capacity to recover will be limited. With a healthy respect for one’s ability to recover from hard workouts, you can carefully walk the line between overtraining and not overtraining and use that to build as much muscle as you can naturally. That said, the next mistake is even more rampant than the first and that is under training. Simply attending a gym does not grant you the right to build muscle. You actually have to put in the work when you are there if you want to see appreciable muscle gains. Many people will hit the gym and never bring enough intensity to their training to see their muscles grow and grow quickly. In fact, once you master the balance between over and under training you will see that it is actually not that difficult to tip in your favor. By trading in workout length for intensity you will be able to build muscle mass while working out less. Your increased exercise and workout intensity will lead to faster muscle growth and more time to allow your body to recover and grow back strong. Speaking of strong, no solid physique is built without becoming strong on your foundation exercises like the bench press, deadlift and squat. That said, many people who struggle to gain muscle are often the same people who skip out on doing these exercises. There is a valid reason for it. These exercises can be intimidating to those who lack the strength and technique to perform them. Opting for easier versions however like concentration curls and pushups is not the answer long term. Start performing these exercises and build your confidence with them and you will see your muscles build and grow as well. Nutritionally, eating either too few calories or not enough nutrient dense calories will derail your pursuit of more muscle. Nutrition is and always will be a very important part of the equation. If you want to gain muscle you need to have your diet plan and meal plans in place to support your new muscle growth. Stop thinking that just because you are getting in enough calories that you have the goods to grow muscle. You may not. If you don’t have enough quality, nutrient dense calories coming in you will find it almost impossible to gain muscle fast or at all. For a complete workout and nutrition program that helps you to gain muscle by training like an athlete, head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on how to build muscle fast and how not to be a skinny hardgainer, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav2425 EVERYDAY HACKS FOR MEN
🛈⏬Timestamps: 01:27 The laziest ways to cook noodles 05:23 Awesome McDonald's hacks 07:31 How to fold your sports clothes 08:24 Cool style hacks for men ---------------------------------------------------------------------------------------- Our Social Media: Facebook: https://www.facebook.com/5Minute.Craf... Instagram: https://www.instagram.com/5.min.crafts/ Twitter: https://twitter.com/5m_crafts 5-Minute Crafts KIDS: https://goo.gl/PEuLVt The Bright Side of Youtube: https://goo.gl/rQTJZz ---------------------------------------------------------------------------------------- For more videos and articles visit: http://www.brightside.me/ Music by Epidemic Sound: https://www.epidemicsound.com/10 ROCKET Free Kicks That Shocked The World
🛈⏬10 ROCKET Free Kicks That Shocked The World Turn on notifications to never miss an upload! Thank you for watching! If you enjoyed, please Subscribe us; http://bit.ly/Wrzzer Tobu - Counting The Last Days (Original Mix) https://youtu.be/DEHdXfHPzLY Fareoh - Under Water [NCS Release] https://youtu.be/xzyRoshFFaA #FreeKicks #Football #GoalsTimeline of How the Warriors Built a Superteam
🛈⏬The Warriors Superteam was completed when Kevin Durant signed as a free Agent in 2016. However, the Warriors core of Stephen Curry, Klay Thompson and Draymond Green took years to assemble. This video details the rough times that happened beforehand and all the major events that led to the Warriors becoming one of the greatest teams of all time. Instrumental produced by Chuki. http://www.youtube.com/user/CHUKImusicHow to Fix Rounded Shoulders (PERMANENTLY)
🛈⏬Learn how to fix rounded shoulders and slouched back posture. Bad posture can lead to a dowager's neck hump. This could further lead to shoulder pain. Believe it or not you can even fix your posture while sleeping. There are stretches, exercise, and whole workouts to help you fix your bad posture. Watch this video to help. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=rounded Fat Loss Calculator: http://bit.ly/2oRutTH Sure having rounded shoulders may not seem like a big deal right now but unfortunately that slouch gets worse with age and can lead to what's called a downguards hump. So unless you're striving to look like Quasimodo I highly recommend you watch this video especially If your the type of person that finds yourself slouching a lot. Because there really is a step-by-step simple process that you can follow to get rid of rounded shoulders once and for all. Bad posture is not just the result of your joints randomly being offset rather than sitting correctly in the proper alignment. Almost all postural imbalances also known as postural deviations are the result of tight and weak muscle groups around a joint that cause that joint to be thrown out of the proper alignment. When you spend years of your life slouching the solution isn't just straightening out your back. How many times have you heard... sit up straight, straighten out that back or maybe even someone actually physically put their thumbs into your shoulder blades and straightened out your back for you. Unfortunately this doesn't solve the problem because your body will simply just return to that slouched position especially when you stop thinking about keeping your back straight and relax. To ACTUALLY fix this problem the very first thing that we want to do is identify what's causing the bad posture to begin with because if we don't identify what's causing it and we just start fixing the tight and weak muscle groups then all your efforts of fixing the are going to go to waste because you're going to be causing more of the same problem as you're trying to fix it. It's kind of like hitting your hand with a hammer every day and then icing it. So where do postural deviations like shoulder protraction come from. Well most postural deviations are related to your lifestyle and the typical postures you find yourself in throughout the day. Rounded shoulders are by far one of the most common imbalances and the reason why is because most of us are sitting throughout the day. Not only are we sitting but a lot of us are staring at a computer screen. And usually that computer screen is below eye level and the chair is pulled way out rather than being pulled in, so we find ourselves in a slouched position while working throughout the day. Then when we get some free time we go to our phones and when we text on our phones or watch videos or go on Facebook you hold your phone below eye level...........i mean most people i know hold their phones down here, not up here. Then from there we get in the car to go home and the whole ride home we're sitting slouched over the steering wheel. All these times where you're slouching whether it be on your phone in your car or working in front of a computer or even worse on a laptop you're stretching all these muscles out in your back off setting the proper length tension relationships between your muscles around your shoulder joint. This means that once you stretch all these muscles out these muscles get weaker due to the fact they're in a stretched position making it even harder to maintain an upright posture. Causes like this exists for every postural imbalance not just rounded shoulders. People come to train with me all the time with one shoulder lower than the other a lot of times due to carrying a briefcase or a bag in that one arm or on that one side for years. And over the years it literally stretches out their trap and affects their whole kinetic chain... so the hips might come out to the side to counterbalance the shoulder and then their knee might cave inward to balance the hips. So to fix the root cause of rounded shoulders you want to start first with your computer because that's when most people are slouched over the most. First of all if you have a laptop get it off of your lap and put it on a table. Once it's on the table whether you have a laptop or a monitor bring it up to eye level. The bottom portion of the screen should literally be right in front of your eyes when you're sitting up straight. You can use a box or stack of books or anything to bring your screen up to eye level. The next thing you want to do is get a comfortable seat one that can lock in a vertical upright position. then slide that seat as close as you can to your monitor while keeping your back up right against the seat. This way when you need to see something closer you don't have to hunch over to see it. Next we're going to tackle the cell phone.17.6 to 9.1% Body Fat TRANSFORMATION in 3 Months - All Natural - Victor McBride
🛈⏬TRIPLE THREAT PERFORMANCE: (Link): https://www.facebook.com/Triple-Threat-Performance-47110559308/?ref=br_rs Hello! My name is Victor McBride, I created this video to show my 3 Month Journey from Fat to Fit. The video encompasses my first day lifting to my last weigh-In session, 17.6% to 9.1% Body Fat. The Results Are AMAZING!!! A Major Shout-out to Triple Threat Performance for making this happen! This gave me a new strength and outlook in life, If you put your mind to something and consistently work at it day- in and and day-out the results will speak for themselves. I never gave up! I hope you enjoy the video! SUBSCRIBE for what's next! Check out my new Facebook Fan Page! Follow my new Journey https://www.facebook.com/AthleteProud/How to Perform Reps for Most Muscle Growth
🛈⏬Should you be lifting heavy weights as fast as possible or light weights with a slow controlled tension if you want maximum muscle growth? In this video, I’m going to show you the best way to perform your reps if you want to build muscle and create muscle hypertrophy from your workouts. I’m going to break out the science and show you four examples head to head so you can make sure you don’t waste any more time in the gym using methods that are inferior. There are many different ways that you can lift a weight. Often times, it doesn’t matter which exercise you perform since the principles apply to them all. The more important question you should be asking yourself is what your training goal is at the moment. For instance, if you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift. If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible. If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did. In this video, I use the lat pulldown taken to failure as an example exercise. Now, here is where you would want to squeeze your elbows down tight into your sides and back behind your body to maximally activate the lats. You would want to think less about using the forearms to curl the bar down towards you or your biceps to pull too much on every rep. This would create as much tension as you could and direct it to the lats. In order to speed up the hypertrophy of a particular muscle, it is this focused tension that comes in handy to get the job done. That said, you wouldn’t discredit the value of simply taking your 10 rep max on the lift and just performing reps with a movement as a whole focus instead of directing your attention to any one muscle over the other. This is where you would see the reps start out rather easy and peak at the highest difficulty level towards the final 2-3 reps. If you had opted to go with a slightly lighter weight however and made every single rep much more difficult by focusing tension into the lats and using intensifying techniques like slow negatives and paused reps, you would elicit a greater stimulus for hypertrophy versus just pure strength. Check out the different variations shown here and see the different effect each has on your ability to build muscle and strength. When you are done watching and are ready to start performing a program where I lay out all the workouts, sets and reps you need to do to build muscle fast, head over to the link below and get the program best suited to your goals.5 Cardio Mistakes - MAKING YOU FATTER!!!
🛈⏬These are the 5 worst Cardio Mistakes making you lose muscle and making you fatter. If you're wondering: does cardio kill muscle gains or does it really help with getting ripped? Well if your goal is to lose weight & burn belly fat with cardio this video will help answer these questions. Learn if it is necessary for fat loss or weight loss and whether weight training is better for muscle growth and a better body composition. Avoid these common gym workout mistakes. You'll be glad you did. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=garbage Fat Loss Calculator: https://bit.ly/2ONGTYo Timestamps: Mistake #1 - Thinking More Cardio Means More Fat Loss: 0:54 Mistake #2 - Thinking Cardio Is The Best Way to Burn Fat: 4:02 Mistake #3 - Doing Cardio With No Strength Training: 4:59 MIstake #4 - Not Switching Up Your Cardio Workout: 6:09 Mistake #5 - Aiming For Your Target Heart Rate Zone: 7:17 5 Ways To Ensure You're Doing Cardio Correctly: 9:04 If you've been doing a ton of cardio but you're not losing any weight or if your planning to start incorporating a lot more cardio to lose some extra body fat you're definitely going to want to first watch this video. Because even though cardio can be very beneficial if done correctly most of the people that you see at the gym spending countless hours on the treadmill, eliptical, and stairclimber are doing it completely wrong. And many of them look the same week after week and month after month because without even knowing it they're setting themselves back further rather than making progress with their weight and especially their body composition. So today I want to go over the biggest cardio mistakes that cause you to waste your time and can even make you fatter rather than leaner. After I go over the 5 mistakes I'll give you the 5 best ways to actually incorporate cardio into your routine the right way so stick with me through his video. Let's start with by far the biggest cardio mistake...believing that more cardio equals more fat loss. I know it might sound unbelievable that too much cardio can hurt your weight loss efforts more than it can help you, but I assure you this is true. So how does too much cardio lead to less and less fat loss. Well first of all due to the low intensity high volume nature of steady state cardio our bodies will perceive long duration steady state cardio as a prolonged stressor. If you do too much cardio it causes your body to release hormones that are bad for fat loss like cortisol which can make your body store more fat instead of burning it. As you increase the time you spend doing cardio per week closer and closer to that of an endurance athlete studies show that cortisol levels rise significantly. Now people that are big supporters of prolonged cardio sessions counter this by saying that overtraining with any kind of exercise can lead to higher levels of cortisol. And this is true, but we see these elevated levels in endurance athletes much more than in strength athletes. When cortisol is elevated your cells become resistant to insulin, you experience more inflammation throughout your body, and you'll also feel hungrier because of the effect that cortisol has on your hunger regulating hormones ghrelin and leptin. A change in your appetite will likely negatively affect your body fat percentage much more than your cardio sessions will positively effect it. By doing too much cardio you will find yourself hungrier not only directly after your cardio sessions but also long after you're done. And unfortunately unlike weight training cardio does not continue burning calories hours after you're done. If you over do it and that causes you to become really hungry not only can you eat so much that you negate the calories burnt from your workout, but you can even eat more calories than you ever lost from your workout to begin with causing you to store body fat. Another hormone that could become an issue for people that run really long distances is testosterone. Extreme endurance workouts over a long period of time have been shown to lower the production of testosterone. Another thing to consider is that as you do more and more cardio your body will adapt more and more. Your muscles, lungs, and heart will all become more efficient at handling the cardio workout and you'll burn less and less calories from the same workout. As you do more cardio, your cardio workouts start to obide by the law of diminishing returns. This is one of the reasons why people usually overestimate the amount of calories they burn from their cardio workouts. References: Elevated Coritsol In Endurance Athletes https://www.ncbi.nlm.nih.gov/pubmed/21944954 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540811/ Decreased Testosterone in Extreme Endurance Athletes https://www.ncbi.nlm.nih.gov/pubmed/19562711 Year Calisthenics Transformation
🛈⏬#calisthenics Remember To Hit That Like Button!!! Follow My Instagram: Hicham_em This video presents my calisthenics x streetworkout transformation. This changed my life, and if you consider changing your body and strenght, then start today! There are periods where you lose motivation to workout, but that is one of the reasons why I decided to make this video. It is to motivate you to start working out. Believe in yourself and never give up! For business: hich@hotmail.dk THE THUMBNAIL There are around 12 months between the pictures. The first picture on the left was taken at the summer in 2017, and the right was taken in summer 2018. Reason behind the big change is lightning and muscle gain (ofc) Music: Prefekt - Numb (feat. Johnning) Sex Whales & Fraxo - Dead To Me Electro-Light - Symbolism [NCS Release] FAQ: Q: Is it really 1 year? A: 13 months (so yeah), and I have seen many comments that say I´m lying and it´s longer. Why I progressed so fast in terms of skill training, is probably because of my age, height, weight, genetics and dedication. Also the picture at 7:27 isn´t actually taken at the 13th month, but in the 12th month. Q: How tall are you? A: 168/169cm before the video 175 cm now Q: How old are you? A: 17 Q: How much did you weigh? A: around 50kg / 110 lbs at the beginning and 63-64kgs / 141 lbs after. Right now im 72 kgs / 158 lbs Q: Can you planche now? A: Still can´t ;( Q: Did you follow a nutrition plan? A: Nope, the only thing I did was to be in a 300 calorie surplus, get more protein into my meals and eat less unhealthy foods and junkfood. Q: Do you train legs? A: First 10 months I didn't, but right now I do. Tags: Calisthenics Streetworkout fitness body transformation motivation life health nevergiveup calisthenics gym calisthenics exercises calisthenics workout calisthenics workout plan calisthenics routine calisthenics at home calisthenics for beginners calisthenics training program fitness fitness 19 Gymshark, David Laid, Ben Francis, Philion, Philionfit, Nick's Strength and Power, Dylan Mckenna, Qwin Vitale, Brandon Harding, Justin Martilini, Jeff Seid, Omar Isuf, Silent Mike, Connor Murphy, Rob Lipsett, Student Aesthetics, Kenny K.O.Pull Up vs. Chin Up | Which One Is Better For You?
🛈⏬Get Your Workout Program: ►► https://plan.eleggs.de/ ◄◄ Facebook - https://www.facebook.com/pages/Calisthenic-Movement/154846744637610 Website - http://www.calisthenic-movement.com Instagram - https://instagram.com/calimove For Online Personal Training ( in German & English) contact us @ calimove24@gmail.com Our Shop ( Equip & T - Shirts): DE - SHOP: ► http://goo.gl/KXxIM7 ◄ US - SHOP: ► http://goo.gl/PY9eyR ◄ You can buy our shoes at: https://a.ballop-shop.de/AYTCM9 Steps to Lose Your Belly (BASED ON SCIENCE)
🛈⏬Learn the 9 scientifically proven steps to lose your belly fat fast. If you're looking for the best way to lose your belly and to lose weight permanently this video will cut all the bs. Whether you're a man or a woman you will start seeing results at home in the mirror in as little as a week after following this advice . 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=science Fat Loss Calculator: http://bit.ly/2wW9W4j TIMESTAMPS: 1. Burning Fat from Whole Body 0:27 2. Weight Training 1:54 3. Cardio 4:05 4. Diet 4:50 5. Increasing fiber in your diet 6:47 6. Incorporate More Protein 7:28 7. Cut Sugar 8:07 8. Alcohol Consumption 8:55 9. Decrease Stress Levels 9:43 So you're looking for effective ways to blast away that belly fat? And you don't want to waste your time on things that don't work so you can get this done as fast as possible. Unfortunately there are a lot of qick fixes all over the internet that just don't deliver the results they promise. So today I want to give you 9 tips to lose that belly fat based on science. These are steps that scientists recommend you take so you can reduce your belly fat over time. The first step is to concentrate on burning fat from your whole body rather than just your belly. I know it may sound counter intuitive, but this is the best way to burn belly fat. Most studies have completely debunked spot reduction or target fat burning. One study looked at the effectiveness of losing fat from one of your arms. 104 participants were required to take part in a weight training program designed to target their non dominant arm. After 12 weeks researchers came to the conclusion that even though participants did lose some fat they lost fat from their whole body not just the trained arm. Similar studies like this were performed to test if you can target the abdominal region. 40 Overweight and Obese participants stuck to an abs specific weight training routine for 12 weeks, but experienced no extra fat loss from their belly when compared to dieting alone. Even though there are a few studies that have reported results that showed that you can target fat burn in certain situations, this was usually attributed to either flaws in the study or due to the fact that a very small amount of people were studied. Overall the majority of the scientific evidences is heavily stacked against this idea of spot reduction. So get the idea of target fat burning and spot reduction out of your head. Now with that said that doesn't mean that we can't burn belly fat with things like weight training. It just means we can't isolate and burn only belly without also burning the fat from other areas of the body. So that brings me right to the next step that science recommends we take to burn belly fat and keep it off over time. Weight training. There are many studies comparing weight training to cardio for fat loss. And most studies show that cardio will burn more calories and more fat on a minute by minute basis when compared with weight training. Unfortunately most of theses studies usually last for a couple weeks or months at the most. The participants and the changes to their bodies aren't observed for a very long period of time. However one study known as the health professionals follow up study was done over a 12 year period between 1996 and 2008. This study also involved a huge amount of participants. Over 10,500 men over 40 years old took part and they were each divided into one of four groups. Each group either increased the amount of time spent either weight training, doing aerobic activity, yard work, or being sedentary. And it turns out the weight training group had the least gain in their waistline over time. Studies: Upper body resistance training did not yield upper body fat loss: https://journals.lww.com/acsm-msse/fulltext/2007/07000/Subcutaneous_Fat_Alterations_Resulting_from_an.20.aspx Abdominal training had no effect on abdominal fat loss https://www.ncbi.nlm.nih.gov/pubmed/25766455 Health Proffesionals follow up study: https://sites.sph.harvard.edu/hpfs/ Metabolic Rate Increases from Weight Training: https://www.ncbi.nlm.nih.gov/pubmed/8175496 600 Person Low Carb vs Low Fat Study: https://jamanetwork.com/journals/jama/article-abstract/2673150 Dietary Fiber https://www.ncbi.nlm.nih.gov/pubmed/10721886 Soluble Fiber = 3.7% Reduction in Belly fat https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/ Diet's High in Protein help you feel full: https://www.ncbi.nlm.nih.gov/pubmed/20847729 Diet's High in Protein Increase Energy Expenditure https://www.ncbi.nlm.nih.gov/pubmed/25766455 High protein diet inversely correlated with belly fat: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-5 Sugar Causes increased fat accumulation around belly: https://www.jci.org/articles/view/37385 Alcohol consumption and abdominal obesity: https://www.ncbi.nlm.nih.gov/pubmed/17885722How Much Rest Between Sets (3X YOUR GAINS!)
🛈⏬How much rest should you take between sets, exercises, & workouts for building muscle or for burning fat? Are short or long recovery periods better for muscle mass & weight loss? Learn what the best rest time is for muscle growth & fat loss. 🔥 FREE 6 Week Challenge: http://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=band Fat Loss Calculator: http://bit.ly/2NbDyjV TIMESTAMPS: Short Interval (under 60 sec of rest) 1:00 Longer interval (3 to 5 min rest) 4:21 Periodization 6:39 Rest time for muscle growth 7:14 Ideal rest time (1 to 3 min rest) 8:11 Is it better to take shorter or Longer breaks between your sets if you're trying to build more muscle? What about for fat loss is it better to move between your sets at a faster pace or do you want to take your time and fully recover before moving on to your next set? Well in today's video I'll be going over exactly how much rest you should take between sets in order to achieve the results your after, whether that be building muscle or burning fat, and i'll give you the ideal rest time to do it in the most efficient way possible. I'll go over both the pro's and the con's of each rest interval and i'll back it up with scientific evidence to help you decide which is best for you and your goals. Now even though you can technically set up any length of time for your rest interval between sets I want to compare a short interval which is anything under 60 seconds of rest to a moderate interval which would anything between 1 to 2 minute breaks between sets and finally compare that to a longer interval which would be anything between 3 to 5 minutes of rest. Let's start first by taking a closer look at shorter intervals of 60 seconds or less. The biggest benefit you'll experience when taking shorter breaks is within the realm of endurance. When you near the end of your set your muscles will begin to feel the onset of fatigue. That tiresome burning feeling in your muscles is caused by the build up of lactic acid, and these lactic acids happen to be the major cause of fatigue especially in activities that require endurance. By training with higher reps for with less break time your body becomes more efficient at clearing out lactic acid from the muscles by boosting your body's hormonal and vascular systems. Shorter intervals of rest 20 to 60 seconds long will allow you to be more fatigue resistant for longer lengths, it will yield the best improvements in your cardiovascular system, and it will allow you to burn more calories during the workout than you would if you were taking longer breaks due to a constantly elevated heart rate. However, the downside of these shorter rest times is that you won't be fully recovered for your next set, causing you to lift less weight than you wold be able to lift if you took a longer break. This isn't only because of lactic acid production, but it's also due to your Atp and pc energy systems. Atp stands for adenosine triphosphate and pc stands for phosphocreatine, and just to make this super simple for you, what you have to know is that these energy systems provide immediate energy and they're largely responsible for providing energy during the first 20 to 30 seconds of almost any activity. A lot of your strength and power come from these two energy systems, and according to the national academy of sports medicine 20 to 30 seconds of rest time allows you to recover approximately 50 percent of your ATP and PC. Then at 40 seconds you'll recover about 75 percent, at 60 seconds you'll recover about 85 to 90 percent, and at 3 minutes you should have recovered approximately 100 percent. Now if you happen to be a natural lifter trying to build muscle mass you should try to lift heavier weights whenever you can to help stimulate more protein synthesis so you can ultimately build more muscle. Some experts say that you should aim for breaks that are under 60 seconds long to build more muscle. This is due to a 2009 metanalysis of a couple studies that showed that greater growth hormone was released from shorter rest times of 30 to 60 seconds. However later studies, one of which was conducted in 2015, showed that a longer rest of 3 minutes lead to more strength and size gains than one minute. Regardless of the conflicting results many experts still recommend a shorter rest time for building muscle and they want you to aim for a 1 to 1 rest to work ratio for hypertrophy, so that would mean if you spent 45 seconds doing your set you would take a 45 second break before doing another set. However, since muscular strength is tied so closely to muscular growth for natural lifters STUDIES: Short Rest Intervals w/ High Reps - Make the body more efficient at clearing out lactic acids: ncbi.nlm.nih.gov/pubmed/6401405 Elevated Testosterone Levels from Longer Breaks/ Increased Growth Hormone from shorter breaks ncbi.nlm.nih.gov/pubmed/15831061 Met-analysis demonstrating increased growth hormone from shorter breaks:5 Lower Ab Exercises (YOU'RE DOING WRONG!)
🛈⏬These are the 5 best lower ab exercises that you're probably not doing or you've been doing wrong. Learn how to get six pack abs with a bench, resistance band, and furniture movers. This lower ab workout can be done at home or in the gym. Don't forget that if you want those lower v cut ab lines to show you'll have to maintain a good diet as well. Enjoy! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=wrong Fat Loss Calculator: http://bit.ly/2xBd0D2 Timestamps: Inclined Leg Raise With Pulse up 1:25 Val Side Pike 3:54 Banded Reverse Crunches 5:37 Inclined Windshield Wipers 7:21 Modified Hanging Leg Raise 8:48 The development of nicely defined lower abs seems to be a common sticking point for many people. You may have found some success at developing the top portion of your abs...maybe you see those top two or 4 abdominal muscles starting to pop out but as you get lower you're experiencing more and more difficulty getting that bottom section of your abs to show. And one thing's for certain if you want to see a full complete looking six pack with a slim v cut waistline you're going to have to be doing the right things. And even though diet is of Paramount importance the exercises and the workouts that you're doing to build your lower ab muscles are almost equally as important. So that's why I want to go over the 5 best lower ab exercises that you're actually probably not even doing. These are gonna be by far the most efficient lower ab exercises out there that'll put the most stress on that bottom portion of your abs so you could experience the fastest results possible. Before we dive into the first exercise I'd like to mention that your rectus abdominus which is that outer layer six-pack looking muscle is 1 muscle group. So we can't strictly isolate the lower abs without also incorporating some upper ab work as well. But what we can do is we can put more tension on the lower ab area by doing exercises from different angles, by adjusting our form and by incorporating more efficient training techniques. And I'll be going over all of that in today's video. Let's start with one of the most efficient lower ab exercises that you're probably not doing, it's called an incline leg raise with a pulse up. The inclined angle of this movement presents an advantage that most hanging and lying flat down movements dont have. Meaning incline leg raises are going to be far more efficient then regular leg raises done flat on your back because with regular flat leg raises you can only bring your legs up to about 60 degrees before the tension comes off of your abs. Once you go past that and get closer to 90 degrees your bones and joints begin to carry the load instead of the abdominal muscles you're trying to target. Also as you lower your legs back down the tension quickly switches over to your hip flexors before you even get back to your neutral starting position. The regular hanging leg raises are also not quite as efficient because when you're perfectly vertical it's once again easy to incorporate a lot more of your hip flexors into the movement. There is a modified way to perform hanging leg raises in which you can target your abs much more effectively which i'll go over in a bit, but with the incline bench, I want you to understand that you're getting a perfect angle to Target the abs. To do this exercise you would use the same bench that you would use for decline sit ups except instead of having your legs above your head your head is going to be above your legs. For this reason you're going to need something to grab behind your head to keep yourself from sliding down the bench. Once you're in position with your hands gripping something behind your head you're raising your legs straight up all the way until you're feet are pointed up towards the ceiling. Once your feet are directly pointed towards the ceiling you're going to do a pulse up by raising your hips and your whole lower body off the bench up towards the ceiling in a straight line. don't bring your feet and legs behind your head while doing this keep them straight up towards the ceiling. After the pulse up slowly lower your hips back down to the bench and then lower your legs back down almost all the way until you touch the bottom of the bench and then go right back up. With your very first rep you'll notice how much more of a range of motion you'll get out of this exercise versus regular flat and hanging leg raise movements. As you progress with this exercise you can try to add a weight between your feet as well to make it more challenging. But due to the fact that this movement is much more challenging then regular leg raises it'll take you some time to progress to the point where you can add a weight. Let's move on to my second favorite lower ab movement that can be done almost anywhere with minimal equipment. The val slide pike, but we're not just doing a regular val slide pike we're doing it with aShould You BULK or CUT First (SKINNY FAT FIX)
🛈⏬Should you bulk or cut first if you're skinny fat or a beginner? This cutting vs bulking will teach you which one to do first and how to do it. You'll learn best way to structure your diet and workout to optimally burn fat while cutting and build the most muscle when bulking. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bulk Fat Loss Calculator: http://bit.ly/2wkHNDo If you want to pack on some solid muscle, but you also want to lower your body fat percentage you're probably wondering which one you should do first. Is it better to bulk before cutting or is it better to cut before bulking. Does doing one before the other or doing them in a certain order speed up your progress? Well that's exactly what I'm gonna go over today...bulking vs cutting, and by the end of this video you'll know exactly which one to do first based on your goals. The decision of which one to do first is especially difficult on two groups of people beginners & people that would refer to themselves as skinny fat. As a totally new beginner the really amazing factor that you have on your side is a little something that we call newbie gains. Meaning it doesn't matter all that much what you do even if you're doing the wrong thing you'll probably lose a little bit of fat & add a little bit of muscle at the same time. Unfortunately this only applies to absolute beginners. Once you're no longer brand new you're going to have to pick one that you want to seriously focus & work on. If you've been working out for some time & you're skinny fat this choice can be tough because you don't have much muscle mass so you very quickly identify building muscle as a main goal. But, you have another problem, if you're skinny fat you have some body fat that you can't get rid of in those stubborn problem areas like your belly, your love handles, your chest, and your arms. Even though you may look completely fine in your clothes under those clothes you have stubborn fat that you want to reduce & probably eliminate altogether. So someone that's skinny fat will definitely have to decide whether they're going to bulk or cut first. When your goal is to bulk you're trying to build as much muscle as possible. On the other hand cutting is trying to burn as much fat as you can while sparring as much muscle mass as possible in the proccess. To differentiate further there are two opposite ways to bulk. You can do a clean bulk & a dirty bulk. Regardless of which way you choose to bulk, clean, or dirty they both require you to create a calorie surplus. When you put yourself into a calories surplus not only can you build muscle, but you can also gain fat. With a clean bulk your primary aim is to build muscle, but you want to do it in a way that minimizes the amount of body fat you gain in the process. So you'll typically be eating lean sources of protein like chicken breast & white fish, complex carbohydrates like brown rice & yams, & good sources of fats like avocados. Also your overall calorie surplus won't be too crazy high because that will also increase the chances of you putting on more fat. With a dirty bulk you pretty much don't care how much fat you gain in the process of bulking. Your main mission is to just build muscle. The fat you'll take care of after bulking up. Dirty bulks are very effective at building muscle, in fact they're probably one of the most effective things you can do to build muscle faster, but when you eat this way you can become much fatter throughout the process, which may not be a viable option if your skinny fat & you don't feel comfortable gaining any more body fat. I very rarely recommend that you do a dirty bulk at all, the only people that I recommend doing a dirty bulk to are people that are extreme hard gainers. These guys need to do everything they can to eat more & gain weight. A clean bulk is usually the best way to go & by cycling between enough proper clean bulks & enough cutting phases back & forth you should be able to get as lean & muscular as you want. So which do you do first. Well since you're looking to do both we should start with your body fat percentage to see which one you need more. The reason we focus on body fat is because the higher your body fat percentage is when you start the higher your body fat percentage will be when your done. Also with a higher body fat percentage in the beginning you'll have higher chances of storing more calories as fat throughout the process of bulking than someone that's much leaner. You'll store more if you start off at a higher body fat percentage because as body fat levels rise insulin sensitivity drops leading to insulin Resistance. Insulin is a hormone that you need to cooperate with your body in order to be effective at building muscle & to also be effective at burning fat. When you become insulin resistant your bodies fat burning ability decreases, the likelihood of gaining body fat increases, & protein10 Muscle Building Mistakes (KILLING GAINS!)
🛈⏬The 10 Worst ​Muscle Building Mistakes that ​you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you're looking for the best bulking and muscle growth diet/workout you should first make sure you're not making these mistakes 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=man Fat Loss Calculator: http://bit.ly/2wMv9NU TIMESTAMPS: Mistake 1 - Always Sticking to The Same Rep Range: 0:57 Mistake 2 - Undervaluing The Importance of Food: 2:53 Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24 Mistake 4 - Overvaluing Supplementation: 5:44 Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52 Mistake 6 - Working Out Too Much: 7:39 Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57 Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58 Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48 Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27 I've spent years trying to build muscle naturally and let me start by saying it's not easy. There's so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there's so much of it that it's easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you're probably making that are preventing you from seeing the gains you deserve. Let's jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there's a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you're going to have a lot of trouble making progress especially after you're no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you'll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you're not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we've evolved our bodies try to conserve energy whenever they can to ensure that we don't starve. So from an energy conservation standpoint your body doesn't want to build muscle and you're going to have to force it into growth.6 Best Ab Exercises (Proven By Science)
🛈⏬These are the best 6 pack ab exercises according to the science from a study done by ACE. This workout is great to do at home for men and women. You can do these top abs exercises with minimal equipment. To Lose belly fat you need diet as well 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=proven Fat Loss Calculator: http://bit.ly/2OX6gqm Timestamps: #6 Best Ab Exercise: Long Arm Crunch 0:55 #5 Best Ab Exercise: The Ab Roll Out 2:28 #4 Best Ab Exercise: Vertical Leg Crunch 3:27 #3 Best Ab Exercise: Crunches On A Exercise Ball 4:00 #2 Best Ab Exercise: Captains Chair 5:41 #1 Best Ab Exercise: Bicycle Sit Ups 6:28 6 Pack Ab Workout Video: https://goo.gl/JdFPpG So many different ab exercises are available for you to do but wouldnt it be nice to know which ones are the best & which ones are the worst. I mean after all if we can focus on the best exercises then we can get faster development of our six pack abs. Luckily ACE also known as the American Council on exercise conducted a study that tested out different ab movements & found which ones produced the best results. Ive been recommending certain ab exercises over others for a while now & its nice to see that every one of the exercises that they said work best are ones that I've been advocating for quite a while. This study was conducted several years ago but it's a fairly in-depth study comparing 13 different exercises. The researchers primarily looked at muscle stimulation & activity & ranked the exercises from best to worst. So let's jump right in with the top 6 best of the bests starting with number 6. The long arm crunch, this is one that I talk about all the time, & I highly recommend that you try it with a weight. The long arm crunch primarily focuses on working the rectus abdominus which is the muscle that most of us refer to as the six pack. You can do it without a weight but I recommend taking a moderately heavy weight load & pointing it straight to the ceiling. I recommend using a heavy weight because another 2009 study published in the journal of physical therapy in sport found that using weights for your abs can greatly increase stimulation of the rectus abdominus. Also using weights for your ab exercises allows you to progressively overload your abs just by upping the weight over time which is a necessary factor for any of your muscles to grow. So back to the long arm crunch you want to crunch up just enough to lift your shoulder blades up off the ground & then come back down while keeping your arms pointed straight towards the ceiling the whole time. It won't take much to feel the burn from this exercise, but this is an exercise that I usually recommend doing a dropset with. Meaning you would do ten to twenty reps of weighted long arm crunches & then immediately drop the weight & perform twenty more reps with only your body weight & your hands stacked on top of eachother. If your wondering about the exact number of sets to do this exercise & the other exercises that Im about to talk about stayed tuned because at the end i'll give you an excellent ab workout that includes these top 6 movements. But moving on next up on the list ranking as the 5th best exercise for six pack abs we have the ab roll out & the torso track. These are both pretty much the same exercise except one is done with an ab wheel while the other one is done on a slipper track. This is one that you probably won't be doing with weights, but by training yourself to roll out further over time you can gradually put more stress on your abs allowing you to progressively overload your abs over time. To start this exercise get on all fours with your arms locked out the ab wheel directly under your chest. As a beginner do not roll out all the way because you can hurt your back. Once you get comfortable as a beginner sit your hips back to give you some leverage. Once your ready you can proceed to more advanced levels where you roll all the way out to the point where your body winds up being almost flat on the ground at the end of the movement. This is one of my favorite ab exercises & not a lot of reps are needed to break down a lot of muscle tissue & get stronger. Next we have the vertical leg crunch, but I usually refer to this exercise as the reverse crunch. Same exercise just different terminology. To perform this exercise start with legs straight up towards the ceiling & your hands either folded across your chest or preferably behind the head. Once again lift your shoulder blades up off the ground just enough and then lower back down. This is once again another exercise that I recommend progressing with weights as soon as possible. Once ready for a weight i recommend using a dumbbell & holding the dumbbell across your chest or putting the dumbbell behind your head to make it more intense. The third best exercise for abs according to this study was crunches on an exercise ball. When they say exerciseHow Many Times a Week Should You Workout (3 or 7) | How often should you lift weights & do cardio?
🛈⏬How many times a week should you workout to build muscle and burn fat? Is three days a week best or 7? How often should you lift weights and do cardio? If you're wondering how many days a week you should be training to get maximal results, watch this video. 🔥 FREE 6 Week Challenge:https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=week Fat Loss Calculator: http://bit.ly/2wZHxu8 How many times a week should you workout to achieve the fastest and best results possible? That's a question that I'm asked almost on a daily basis. Should I workout every single day should I only work out 3 times a week what's the best method? Well im today's video I'm going answer this question in a way that'll end this debate once and for all. Let's start by taking a look at the pros and cons of working out more frequently. Is there a benefit of working out 7 days a week? Most people would say no because you're not giving your body any time to recover and Recovery is when your muscles grow. However an instant benefit of working out everyday is the insane forward momentum that you're going to generate. People very rarely consider the impact of momentum on their Fitness routine. You guys have heard an object in motion stays in motion unless acted on by an external force and the same thing vice versa an object at rest stays at rest again unless acted on by an external force. Well when you work out 7 days a week contrary to popular belief it's super easy to never miss workouts. The main reason why is because we're creatures of habit and another reason why is because you have to spend zero time debating about whether to work out that day or not. So you don't tax any willpower. It's just a set part of your day everyday you go to the gym and you get your workout in, no questions asked. It's just part of your routine, your habits that you engage in every single day. Believe it or not this can be super powerful I've done both working out 3 days a week and working out 7 days a week and believe it or not sometimes it was harder for me to make it to my 3 days a week then it was for me to make it to the gym every single day. And this is again attributed only to forward momentum. Momentum is something that's not really talked about enough and it's a shame because it really matters. To illustrate the power of momentum the reverse of working out everday would be not working out for let's say the last year. I think we can all agree that getting your butt back into the gym after not working out for a year is about a billion times harder then getting to the gym after not working out for a day. The reason for that is because of momentum. Another advantage of working out everyday is that you have the ability of hitting your muscle groups more frequently. So if you're trying to build muscle especially as a natural, to stimulate protein synthesis you're going to have to work out more frequently. The best results that I've gotten in regard to building muscle have always come from hitting each of my muscle groups twice a week. Whenever I would try to hit my muscle groups once a week my progress would slow down. With a split routine like chest and back on one day legs on the next day and then biceps triceps and shoulders on the third day you can just take a day off and repeat that for a second time within one week. This will cause your muscles to get twice the amount of stimulation allowing you to build muscle faster as a natural lifter. So working out more frequently like 6 days a week or even every day does have a lot of benefits but there are cons as well. If you work out everyday you're going to have a really tough time on the days that you're inevitably sore from one of your previous workouts. This could eventually lead to what's called over-reaching which is the precursor to overtraining. When you start over reaching and eventually when you over-train it's like hitting a wall. all your energy is gone and you start getting less and less returns even though you're putting in more and more work at the gym. That's why even if you are working out everyday you should plan an occasional rest day or even a full week of rest. Resting for a week could really do you a lot of good. You may be surprised when you come back even stronger because you let your body fully recover. Speaking of strength, working out more frequently is probably not the best strategy for strict strength gains. If you're trying to go more so for powerlifting strength gains... 3 days a week will probably be way better of a strategy for you to follow because that will allow the optimal amount of time for not only your muscles to recover but for your whole nervous system to recover so you can walk in and grab the heaviest load possible on your training days. Another huge benefit of working out less frequently is simply that you don't have to worry about working out da5 Best Exercises for a Nice Looking Butt
🛈⏬These are the 5 best exercises for a nice looking butt for men and women. Learn how to get a bigger rounder butt fast with this excellent glute workout. Not only will you discover exercises for a bigger buttocks, but these exercises will help you develop your thighs as well. Enjoy! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=butt Fat Loss Calculator: http://bit.ly/2wf2ctN TIMESTAMPS: # 1- Barbell Squat 0:40 # 2- Step-ups 2:57 # 3 - Romanian Deadlifts 4:06 # 4 - Bulgarian Split Squats 5:59 # 5 - Elevated Shoulder Glute Bridge 7:38 The glutes. They're one of the most important muscle groups found in your body without them you wouldn't be able to walk run or jump and you would also have a serious case of flat pancake butt. Nobody wants see a flat butt not guys and not girls so in today's video I'm going to do all the peach loving people of the world a big favor and give you guys the 5 best exercises for a nice looking butt. And if you've been doing your squats and you've been trying your absolute best but your glutes just don't seem to grow give this video chance because I'm going to dive into specific methods you can use to Target your glutes to build a nicer butt so you can fill up those jeans in no time. Let's start with the very first one that everyone knows about and that's barbell squats. But we're not just doing regular barbell squats the best types of squats to work your glutes are deep barbell squats. Getting down nice and low during squats is the secret to building nicer glutes. A lot of people are afraid of going low during squats because of the many myths that exist about how low you're allowed to go. The truth is that as long as you don't have any previous injuries to your knees and your form is correct you can go almost all the way to the ground. This is actually something that trainers call ass to the grass squats. And going nice and low for your squats is a very natural movement for your body. I always bring up this example but before we had toilets we would take a squat every single day and that squat was naturally a deep squat. This is why deep squats are a very natural movement that our bodies have had plenty of time throughout history to adapt to. The problem is if you're not used to squatting a deep squat feels like anything but natural. So it's important that you learn the right way to do it and if you're not used to squatting the best way to start is 2 put a seat or a platform behind you and simply stand facing a mirror and sit down and get back up sit down and get back up. Most people perform a very good squat when they're sitting down but if you tell that same person to squat without a platform behind them they'll start messing it up. After you feel comfortable enough you can get rid of the seat or platform and try to perform regular squats. You would do this by keeping your chest out towards the mirror turning your hips out too kind of exaggerated The Arc in your back leaning back on your heels so take all the pressure off of your toes as you squat keep the pressure on your heels and then just sit back while trying to keep your knees from crossing too far over your toes. Once you're comfortable doing that you can try to put a really short platform on the ground and try to squat down and tap that platform with every rep. Now after you feel like your form is on point you can add the barbell into the movement and you can start incrementally increasing the weight. Remember the key points are to squat low stick your chest out and stick your butt out and stay on your heels as you come down for your squats. Let's move on to the second exercise step-ups but once again we're not doing regular step-ups because regular step-ups don't Target your glutes anywhere near as much as the way that I'm about to show you. You see normally when people are doing step-ups they're actually working their back calf a lot more than they think. Sure they're still going to work their quad and their hamstring a little on that front leg to get up on top of the platform they're stepping up on. However that back calf is taking the pressure off of the glute on the other leg. And this happens because most people will kickoff for every rep when doing this exercise. So to turn this into an exercise that improves your butt I want you to point the toes of your back foot up towards the ceiling the whole time. By pointing your toes towards the ceiling it makes it impossible for you to kick off. So this puts all the stress and work that's required to get your body up that platform on that front leg and that bottom portion of going up without kicking off is going to Target the glutes big time. The one thing that you should keep in mind is since you're not kicking off you will probably have to use less weight than what you were doing if you were to just do regular step-ups.8 TRICKS TO LOSE WEIGHT EFFORTLESSLY
🛈⏬These are 8 real tricks to lose weight effortlessly. If you're looking to lose weight fast these are the easiest psychological as well as physical weight loss hacks that actually work. Both men & women want to burn all their body fat in just a week without dieting working out or cardio. Unfortunately there is no magic pill to lose stomach fat, but there are tips & tricks that can really help you go from lazy to motivated. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=effort Fat Loss Calculator: http://bit.ly/2yjjBDb TIMESTAMPS: You don't have to enjoy dieting & exercising in order to do it 1:10 Motivation Snowballs 4:59 Satisfy your hungry stomach before you satisfy your hungry mind 5:53 Incorporate foods that you actually enjoy 7:02 Incorporate daily activities that you enjoy 7:50 Treat your body like a temple 8:31 Feel successful and reward yourself 9:33 To have something to lose 10:13 If you've been looking for a way to lose weight effortlessly you've probably heard of things like drinking more water, eating smaller portions, taking fat burners, eating from smaller plates, using body wraps, chewing your food slower, & using the stairs instead of the elevator. But unfortunately the truth is that none of these tricks really work or at least they don't work to the degree that you need them to work to come any where close to making a noticeable difference. And the reason why these tricks don't work can be explained very easily with a quote from President Roosevelt that goes like this nothing worth having was ever achieved without effort. The point is, no matter how hard you look you won't find the magic pill that lets you lose weight without putting any effort at all into diet & exercise. However, there are ways that you can change your mental disposition & your outlook to make weight loss a much more effortless process. Even though that doesn't sound as appealing as a magic pill, these methods are actually real & these psychological as well as physical tricks that I'm about to share with you in a second will really help you lose weight with less resistance from your mind & your body. Let's start with the very first one, you have to come to the understanding that you don't have to enjoy dieting & exercising in order to do it. And to prove this I'm about to tell you something that no other personal trainer has ever told you. After consistently working out for over 15 years, after being a personal trainer for over 10 of those years, after being a fitness model, & even after opening 3 of my own gyms I can admit that I never loved exercising. Ever. In fact most of the time I don't even enjoy it. Even now after all these years there are plenty of days where I absolutely hate working out. But I still do it, almost everyday regardless of how I think & feel about it. The reason why I bring this up is because realizing that you don't have to enjoy exercise to actually do it is a very very important distinction. It's important because so many people that struggle with weight loss believe that the other people that are in good shape are the types of people that love working out. Meanwhile theyyyy don't. So this creates a mental barrier that says I can never do what those more athletic people do because I'm different, I happen to hate exercise. The reality is that there are plenty of people in incredible shape that hate exercise just as much as you do. But the difference is that they realize that their thoughts & their feelings are not the same as the actions they take. So regardless of what you think or how you feel about exercising, I want you take this one action that can change your whole life.... just.... show... up. Now why would you just show up to something that you absolutely hate well there are two major reasons. The first one which is actually my next tip can be summed up with another quote... the delay of gratification is exactly what leads to gratification. The point here is that sure eating a good diet & exercising might suck. I mean with exercise alone if you're doing it right you'll be covered in sweat, barely able to breath, while feeling sore all over your body...that sounds like torture, & in a sense it is... but something far worse than that feeling is the feeling you get from constantly reaching for instant gratification. Anyone that has spent a whole day giving into their urges & seeking convenience, as well as expediency has felt like absolute garbage by the end of the day. However, by delaying that feeling of gratification you're actually able to attain it. I'll give you a couple examples if you lay around eating junk food all day long by the end of the day you're just laying there mindlessly shoving cheese doodles in your mouth that no longer even taste good, & your feeling tired, even though you did nothing you're feeling tired, practically nauseous & disgusted with yourself.Only 4 Exercises to Hit Every Muscle!
🛈⏬Our Workout Programs: ➡️ https://cali-move.teachable.com/ ⬅️ ✔️Website ➢ https://cali-move.teachable.com/ ✔️Instagram ➢ https://instagram.com/calimove ✔️Facebook ➢ https://www.facebook.com/pages/Calisthenic-Movement/154846744637610 For Online Personal Training ( in German & English) contact us @ calimove24@gmail.com Our Shop ( Equip & T - Shirts): DE - SHOP: ► https://cali-move.teachable.com/p/shop ◄ US - SHOP: ► https://cali-move-de.teachable.com/p/shop ◄ You can buy our shoes at: ➢ https://a.ballop-shop.de/AYTCM Music: ➢ http://www.epidemicsound.com/See What Happens To Your Body If You Run 5 minutes Everyday
🛈⏬When it comes to exercise, it's no secret that running is good for you. But do you know what happens to your body when you run? I'm not just talking about sweating and getting out of breath. Much like yoga and strength training, running provides so many healthful benefits. The rad thing about it is that you don't even need to run a marathon. A short and sweet morning or lunch workout will still do your body good. Each and every effort will matter; it all adds-up in the end. If you are wondering about what really goes on in your body, check this list out. Hopefully, it will encourage you to add more runs to your exercise regime. You and your body totally deserve-it! DISCLAIMER: The materials and the information contained on Natural ways channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.5 Best Shoulder Exercises (YOU'RE NOT DOING!)
🛈⏬These are the 5 best shoulder exercises that you're probably not doing. Shoulder workouts that are designed for adding mass, size, and shape need to be put together with consideration for these exercises. If you're looking for a bigger shoulder workout & the most effective way to train shoulders...especially with dumbbells for beginners then check out this video. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=waves Fat Loss Calculator: http://bit.ly/2EQMJpL Timestamps: #1 Leaning Lateral Raise 1:14 #2 Inclined Frontal Dumbbell Raise 3:07 #3 Wide Angle Dumbbell Row 4:30 #4 Barbell Frontal Raises 6:17 #5 Arnold Press 7:22 Shoulders, not only will having stronger shoulders help you lift heavier weights for almost all your upper body exercises, but having muscular broader shoulders gives you more of that v taper look and enhances your overall appearance. And I'm sure most of you already know about very effective exercises like barbell military presses, Seated dumbbell presses, and lateral raises. But if you want to efficiently build muscle and avoid plateaus due to adaption it's very important to switch up your exercises. So rather than going over the common shoulder exercises that you already know about and are probably doing I'd like to go over 5 of the best shoulder exercises that you're not doing because you've either forgotten about them or maybe you never even knew they existed. So you're going to want to stay with me through this video because these exercises are extremely effective and if you haven't been doing them you can bet that by incorporating these into your shoulder workouts you'll start seeing some really nice changes to your shoulder size, shape, and strength in no time. Keep in mind the shoulder muscle has three heads the anterior, medial, and posterior or the front, middle, and back heads, and when combined these 5 exercises will help you develop all three heads. Let's start with one of the best exercises for your lateral head the leaning lateral dumbbell raise. Regular lateral raises are one of the best exercises to build the middle part of your shoulder. But this exercise presents a lot of advantages that regular lateral raises can't provide. When you're standing upright raising dumbbells to your sides you're going to lose the tension on your shoulders if you go any higher then parallel with the floor we're about 90 degrees from your body. When you lean you create an angle that keeps the tension on your shoulder for the whole exercise while allowing you to raise the dumbbell higher up increasing the range of motion for your contraction. To perform this exercise start by finding something sturdy that you can hold onto. Grab it with your hand and walk your feet in nice and close to whatever you're holding on to. Lean away from it until your elbow is almost completely locked out. and then with a dumbbell in your other hand raise to your side until your arm and the dumbbell is parallel with the floor. Whenever raising a dumbbell with your arm straight you want to make sure you keep a slight Bend in your elbow rather than having it completely locked out. Because not only will that help prevent an elbow injury but it also keeps the tension on your muscles rather than your joints. After raising to parallel with the floor lower back down to your side and repeat. Because of leverage this exercise is more challenging then regular lateral raises so you will probably have to use a lighter weight then what you normally use 4 your regular lateral raises. But you should still be shooting for 8 to 10 reps with a heavy weight that's challenging for you and almost leads to failure by the last rep. If you don't have something sturdy to comfortably hold on to you can also get similar benefits with a behind-the-back cable lateral raise because the angle that the cable polls on your arm is similar to the angle that gravity will pull on your arm when you're leaning. Next I want to show you an amazing exercise for your front head the inclined frontal dumbbell raise and with this one I want to show you two very effective variations. For the first one you'll want to set an incline on a bench at an angle higher than a regular incline bench press and lower than sitting straight up. You want to be leaning back a little higher than a 45 degree angle. Hold both dumbbells at your siDo This Everyday For (Guaranteed 6 Pack Abs)
🛈⏬Do these few things everyday to get six pack abs, lose weight, and lose excess belly fat. This video explains how to get 6 pack abs fast. You'll learn the best ab workout & exercise approaches, as well as diet plan advice for abs. It may not be too late to see a shredded six pack for the summer of 2018. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=guaranteed Fat Loss Calculator: http://bit.ly/2wiRHW3 Timestamps: #1 Reduce Body Fat 0:39 #2 Weight Training 3:52 #3 Stretch Your Abs 5:25 #4 Eat Enough Protein 6:45 #5 Prep Your Own Food 7:59 #6 HIIT After Workout 8:50 #7 Get Enough Sleep 9:28 Wondering what it takes to get solid six pack abs well today im going over exactly what you'll need to do on a daily basis to get abs in the most efficient way possible. And since efficiency is the goal here I'm not going to have you wasting your time on useless ab machines, I won't be recommending any magical supplements and you won't be doing hundreds and hundreds of reps of crunches. Instead everything that I'm going to tell you to do on a daily basis is guaranteed 2 improve your abdominal development, strength and definition. I've narrowed the list down to a total of 7 things that I want you to do everyday so Let's start by getting the obvious out of the way in order to see your abs I'm sure most of you already know that you'll have to reduce your body fat percentage to a low enough level. Some people say that your body fat has to be below 12 percent others say that it has to be below 10 percent but the truth is that the exact number varies from Individual to individual because different people will hold more or less body fat around different parts of their body. Regardless, since we can't spot reduce one of the major goals has to be to reduce overall body fat. To do this you'll have to follow a diet plan that puts you into a caloric deficit that you can actually stick to everyday. When I say create a caloric deficit with your diet, most people immediately want to know which diet plan is best to burn the most body fat in the shortest amount of time. And this is a very fair question, but it's not the right question to ask. It's a fair question because there are so many different diet approaches to choose from. There's low carb dieting, low fat dieting, fasting, paleo, vegetarian, atkins, keto, the dash diet, the mediteranean diet, the blood type diet and the list can go on and on. There's definitely a lot to choose from, but it's not the right question to ask because to get six pack abs you have to be able to diet consistently over TIME. That's right it's gonna take time to see your abs, so the number one question you should ask is which diet will I be able to stick to everyday. And it turns out there was a study done on over 600 people that observed the changes in weight lost over the course of a year. The 600 people were divided between 2 groups low carb and low fat, almost everything else remained identical. At the end of the study researchers found that some people in each group lost a lot of weight, others lost a little bit of weight, and some even gained weight. But the amazing thing was that both charts matched almost identically, and the reason why was one thing...adherence. Some people in the low carb group were able to easily give up carbs for a year and others cheated for the majority of the year because they couldn't stick to only eating mostly high protein and high fat foods. The same thing happened in the low fat group. The point is as long as you can find a diet plan that you can stick to you'll be very successful with reducing your body fat, so it's not about finding the best one, its about finding the one that works for you. The best way to do this is to find a way of eating that doesn't feel like dieting at all. So everyday you'll want to start by picking your favorite whole real single ingredient foods. Single ingredient foods will naturally fill you up and make it easy to create a caloric deficit, but its very important to pick foods that you actually enjoy eating if you want to be able to stick to eating them consistently. Next you'll want to decide how often to eat. Again the right way is the way you can actually stick to. Do you do better with small consistent meals throughout the day or will you be able to adhere to a fasting protocol better where you eat only one two or three times a day? By eating only single ingredient foods daily and choosing what times of the days to eat them based on your personal preferences you'll slowly change your relationship to food which is the major key to successfully be able to stick to a long term diet. The next thing you'll want to do daily is weight training. And I don't mean that ​600 Person Low Carb vs Low Fat Study: https://jamanetwork.com/journals/jama/article-abstract/2673150 Sleep deprivation and fat loss: https://news.uchicago.edu/story/sleep-loss-limits-fat-loss-study-finds10 People Who Are 100% Made of Muscle
🛈⏬Try out ThePremium Network for free: http://goo.gl/BkJSEd Subscribe to our channel: http://goo.gl/9CwQhg For copyright matters please contact us at: david.f@valnetinc.com Because of society and perceived gender roles, men are expected to be big and strong. This perception, plus a desire to be healthy and strong, has fueled the fitness industry to where you can’t turn a corner without seeing a gym or some sort of diet/weight-loss company. Not all men can step up to the plate, but that doesn’t mean that they’re any less masculine. Some may have their focus in other areas that help humanity while others may hit the gym. We are bombarded with commercials for things like Nutrisystem, Weight Watchers, and more. There are some special men who work as hard as they can to become some of the strongest men in the world. Whether they achieve that goal through weightlifting or bodybuilding, you can’t argue with those results. Because we as a society like to determine titles through competition, there are several ways to earn a title. There’s the World Strongest Man competition, which some of its most successful winners have taken the title multiple times. But some of these men don’t need a title, like Helmut Strebl, who is regarded as one of the most ripped people in the world. In this video, you’re going to meet some of the strongest men in the world like Mariusz Pudzianowski, who has won the title five times. Who knows, perhaps learning about these strong men will inspire you to get stronger in whatever goal you have to achieve! There’s no doubt that these men put in their blood, sweat, and tears to achieve their results. Our Social Media: Facebook: https://www.facebook.com/TheRichest.org Twitter: https://twitter.com/TheRichest_Com Instagram: http://instagram.com/therichest For more videos and articles visit: http://www.therichest.com/Building Muscle After 50 - The Definitive Guide
🛈⏬►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan ►► FREE Workout https://fitfatherproject.com/get-free-workout ►► FREE Workout https://fitfatherproject.com/get-free-muscle-workout ►► Join the 9-Week Program here → https://fitfatherproject.com/old-school-muscle-program Subscribe to our channel here → https://goo.gl/wxghQ5 ** Building Muscle After 50** Building muscle after 40, 50 or even 60 is very possible, however, you should be aware that you will need to train, eat and recover differently than you would have in your 20’s and 30’s. In this video, I walk you through the 5 key principles to building muscle over 50, so use these principles along with our free resources to get started today! *Use Compound Exercises (1:25) The 5 key exercises to include in the best workouts for men over 50 are Squats, Deadlifts, Rows, Bench Press, and Military press. You may have done these exercise before, but here at the Fit Father Project, we show you how to tweak them to keep them safe for ageing bodies. Incorporating these exercises into workouts for men over 50 can be done in a couple of ways. Firstly, you could do a full body workout that has you completing all 5 exercises 2-3 times per week, just like we show you in our free video (https://fitfatherproject.com/get-free-muscle-workout). You could also do them as an upper/lower body split, where you would do Bench Press, Rows and Military Press on one day and Squats and Deadlifts another day. *Understand Your Nutrition Needs (3:31) As you look to build muscle over 50, it’s more important to consider your nutrition needs than you would have in your 20’s and 30’s. This is because your metabolism lowers as you age and any excess in calories is more likely to be stored as additional body-fat. You need to prioritize a lean bulking nutrition plan and fuelling your body for building muscle. What I mean by lean bulking is to have the optimum number of surplus calories above your TDEE (Total daily energy expenditure) to aid with building muscle. This should only be between 250 - 500 calories over, so as not to cause too much excess that will mean fat gain. To calculate your TDEE, here's the Calorie Calculator We Mentioned → https://docs.google.com/spreadsheets/d/1uTgdg9q3I-zz18w34MG3br8vCbpkW-kxLnWw46qxjdI/edit?usp=sharing *Use Proper Supplementation (7:12) The first thing I tell all the guys I train is that supplements are exactly that… supplemental. They are used as a way to optimize the 2 principles above, exercise and nutrition. If you are not following those 2 principles, any amount of supplements will not lead to muscle gain or improved health and wellness. My recommendations are: Creatine - Increases strength and your ability to push more weight. Also helps preserve muscle, especially in aging guys. 5g to be taken daily. Protein powder - Supports your protein intake and can be taken as Whey, Whey/Casein Blend or a plant based blend. Should be taken post-workout. Vitamin D3 - Increases testosterone and keeps your immune system strong. Multivitamin - Ensures you are getting optimal levels of vitamins and minerals. Fish Oil - Helps with joint care and brain health. Turmeric/Curcumin - Reduces inflammation, especially in joints. *Get Enough Rest & Recovery (9:42) A little R & R is always good for you, right? Well, when it comes to building muscle over 50, it’s incredibly good for you and very important. You need to aim to get an absolute minimum of 7 - 7.5 hours of undisturbed sleep each night. To help with sleeping well, you can use Melatonin supplements, Herbal teas, and should avoid using screens for at least 1 hour before bed, to block blue light that can disturb your sleep patterns by tricking your body into thinking it’s still daylight. *Optimize Testosterone Naturally (10:30) Testosterone is the most important hormone when it comes to building muscle, but as you age your testosterone levels decrease by 1% per year after 30-35 years old. This makes it harder to put on muscle, but easier to gain fat. For this reason, you need to optimize your testosterone levels. I would recommend doing this naturally by following the information in this guide ►► https://www.fitfatherproject.com/natural-testosterone-supplements-that-work-guide/ I hope this information has been helpful and that you enjoy this holiday workout routine. I wish you the best of luck on your journey and don’t forget we’re here for you all the way! Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information on workouts for men over 50 at home is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.7 BEST Strength Exercises FOR MEN! (BUILD MUSCLE FAST!)
🛈⏬Get Your FREE Copy of Living Large Right Now: https://www.getlivinglarge.com?utm_source=YOUTUBE&utm_medium=ORGANIC&utm_term=P--SALES-DESC Watch my Daily Stories on Instagram @vincedelmonte This video reveals the7 best strength exercises to build muscle fast and this workout is one of 21 different muscle building workouts from my Living Large book program. Make sure to claim your free copy so that you build the ripped and muscular body you're after.Waking Up Earlier BOOSTS Weight Loss (NEW STUDY)
🛈⏬Waking up at 5am can change your life, but did you know that it can transform your body. Not only can waking up early help you lose weight, but it doesn't take long to see the benefits of waking up between 4am and 6am. The weight loss you experience from having the motivation to workout is just the beginning 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=tiny Fat Loss Calculator: http://bit.ly/2BoFSAy So we've all heard that getting up earlier can help make you more productive and get more done throughout the day but what if getting up earlier could also help speed up your weight loss. Well it actually can, as unbelievable as it might sound simply getting up earlier could help you burn more fat, get in shape, and stay in shape. And in todays video I want to go over exactly how getting up earlier can help improve your body as well as a couple studies that back this idea up. As most of you already know making changes to your diet is the number one thing you can do to burn fat and improve your body composition. And there's some evidence that suggests that getting up earlier can help you big time with making good decisions with your diet. One study compared almost 1900 people that kept food diaries and tracked their total daily intake of calories, carbs, sugar, fiber, protein, and fat. It also tracked when the participants woke up categorizing certain people into the early bird category and others into the night owl category. And it turned out that people in the night owl category were more likely to make poor decisions with the food they ate than the early risers. Night owls consumed a little bit less calories than early birds before 10 am. Over the course of the day the calories between both groups evened out but the people that woke up later made much poorer food choices than people that got up earlier. This was especially true after 8pm where the late risers consumed much more sugar and fat than early risers did. Another study compared morning and nighttime preferences of people and found that people that woke up later typically had a higher bmi than early risers. BMI is your body mass index which is basically a ratio of your height and weight, and a higher bmi brings you closer to the overweight and obese categories. Now it's important to note that neither of these studies show direct causation, but instead they show correlation between getting up and staying up later and having poor diet habits. A lot of people that wake up later may be getting less overall sleep, they might not care as much about their overall health, and they might be making poor decisions when it comes to exercise. All of these other factors can also lead to eating more junk food and having a higher bmi. This means that it's totally possible for you to get up later and still maintain a healthy diet as well as a healthy bmi, but why do early risers seem to have an easier time doing this. Well lets start with the biggest benefit that getting up earlier provides and that's starting your day off right. I know that might not sound like a big deal, but the way you start your day is actually extremely important. This is why we say things like You must have gotten up on the wrong side of the bed. The truth is that almost all my clients that want to lose weight can't focus all their attention entirely on getting to the gym and eating right. They have other obligations they have kids, they have to cook, and most of all they have a job. Most people have to be at work between 6 in the morning and 9 in the morning at the latest. And most people will set an alarm right before it's time to wake up leaving just enough time to shower brush their teeth and get out the door without preparing a healthy meal to take with them. This increases the chances of them eating something like a trail mix bar or some other fast food choice that sends their blood sugar up and down and causes cravings as well as low energy throughout the day. It also takes all the other responsibilities they have and pushes all of them off till later. Now getting everything done later makes perfect sense in theory because Typically everyones home from work by 5 or 6 o clock so you have at least a couple hours to get all that other stuff done before going to bed. But after working all day you're going to beexhausted and all you're going to want to do is unwind. After a long day you've exerted so much energy and will power at work that you start to delay your workout session. References: Study comparing Morning versus Evening People and their eating habits: https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21747 Morningness-eveningness preference and body mass index https://www.ncbi.nlm.nih.gov/pubmed/29653027 Reduce Sleep and Weight Gain: https://academic.oup.com/aje/article/164/10/947/162270 National Health and Nutrition Examination Survey (sleep study with 9,000 people) https://www.cdc.gov/nchs/nhanes/index.htmSTOP DOING CRUNCHES | 5 Exercises For A Six Pack | Ep. 06
🛈⏬Subscribe To My Channel Here: https://www.youtube.com/user/swoldiernation?sub_confirmation=1 __ Steve Cook is one of the most recognizable faces in the Fitness Industry. He is best noted for being an IFBB pro Men’s Physique Competitor, Optimum Nutrition and Bodybuilding.com Spokes Model, international fitness Model, as well as the founder of Swoldier Nation. Playing football for Dixie State College and earning a BS degree in Integrated Studies (Biology/Psychology) gave Steve the foundation and experience to achieve a successful career in competitive bodybuilding. From benching 205 lbs in the 6th grade to gaining his pro card in 2010 to winning countless Men’s Physique shows, Steve aims to be a constant motivator for people worldwide. Today, Steve works to entertain and educate large audiences on fitness and health through a variety of online medias. Utilizing corporate partnerships and embarking on self-driven passion projects, Steve aims to redefine how exercise is perceived across the world. __ My Online Programming and Nutrition Plans: Get BIG: http://www.stevecookhealth.com/big Get LEAN: http://www.stevecookhealth.com/lean __ Stay Connected On Social media: Instagram: https://www.instagram.com/stevecook/ Facebook: http://facebook.com/stevecookfitness Twitter: https://twitter.com/stevecook Snapchat: https://www.snapchat.com/add/stevecookhealth Website: http://www.stevecookhealth.com ___ Swoldier Nation Apparel: http://www.swoldiernation.com/The Only 10 Exercises Men Need to Bulk Up
🛈⏬Do you wanna bulk up? If you want to build muscle, these are the only exercises you’ll ever need. The best part is that these moves won’t only get you ripped but also give you better posture, more strength, more mobility, and get you into your dream body in no time. So get ready to learn about these seriously powerful moves! Be sure to keep in mind that if you’re a beginner trying out these exercises, it’s best to start with lighter weights and work your way up to heavier ones so you can really focus on good form. TIMESTAMPS: Chest supported dumbbell rows 0:38 Pull-ups 1:18 Chin-ups 2:03 Dumbbell single-arm row 2:41 Barbell squats 3:25 Shoulder presses 4:12 Barbell bench presses 4:57 Barbell row 5:41 Deadlift 6:31 Power cleans 7:15 #bulkup #menexercises #buildmuscle Music by Epidemic Sound https://www.epidemicsound.com/ SUMMARY: - Chest supported dumbbell rows. This is a great move that will force your body into the proper form and build muscle in your back and shoulders. As a bonus, it will also improve your posture. - Doing pull-ups can be hard at first. If you’re a beginner and struggling with them, do as many as you can, and then increase the repetitions as you develop strength. Pull-ups will mostly work on your lats and biceps, and they will target your upper back and forearms to a lesser extent. - Chin-ups can be very similar to pull-ups as they work on the lats, trapezius muscle, and rhomboids. The major difference is that chin-ups place more emphasis on the biceps. - If your arms are lacking in strength, doing a single-arm row is a great way to begin your muscle-building journey. This move will target your lats, rhomboids, lower traps, rotator cuffs, and your erector spinae muscles, which help straighten and rotate your back. - The squat is the best movement you can do if you want to increase testosterone. Compound movements, like a basic squat with a barbell, will work several muscles at once, and the more muscles you work, the more testosterone gets released into the bloodstream. - You can do shoulder presses with a dumbbell or a barbell. However, if you really want to build muscle fast, the barbell is the best choice. This move will target your deltoids, trapezius, triceps, and rotator cuff muscles. - Barbell bench presses will add definition to your chest muscles and build that big chest most men want to achieve with bodybuilding. - Barbell row helps strengthen your back and bulk you up. It’s a challenging exercise to perform, but if it’s done correctly, it’s one of the most effective exercises out there. - Adding deadlifts to your workout routine when you’re trying to build muscle is a no-brainer. A deadlift forces you to use muscles in the front and back of your body, it targets your lats, rhomboids, trapezius muscle, lower back, and it’s one of the few exercises that targets your hamstrings directly. - Power cleans is one of the most killer exercises you can find since it involves an explosive movement. It will engage all the major muscles in your body: quads, core, hamstrings, glutes, traps, shoulders, arms, back, and everything you can imagine! Subscribe to Bright Side : https://goo.gl/rQTJZz ---------------------------------------------------------------------------------------- Our Social Media: Facebook: https://www.facebook.com/brightside/ Instagram: https://www.instagram.com/brightgram/ 5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC ---------------------------------------------------------------------------------------- For more videos and articles visit: http://www.brightside.me/Full-body Strength and Power Workout | True Muscle Trainer: 9 Weeks To Elite Fitness
🛈⏬Steve Weatherford performs this full-body workout that focuses on building strength and power. Get The Full Workout Here: http://bbcom.me/1QYsx4y Phase 1 was all about hypertrophy, an aspect of weight lifting that keeps a lot of people coming back to the gym every day. After all, who doesn't appreciate bigger muscles? Phase 2, however, is going to be a gut check. Instead of building muscle, the workouts now focus on building strength and power. Many of the exercises in the True Muscle trainer are probably unfamiliar to you, and Phase 2 is no different. In fact, some of the moves you'll be doing are going to seem flat-out bizarre! Don't let the cute animal names fool you, though; as Steve Weatherford will attest, they're much harder than they look. Bodybuilding.com: SALES & SPECIALS: http://bbcom.me/1QYsC8k FITNESS ARTICLES: http://bbcom.me/1QYsDcg #1 ONLINE SUPPLEMENT STORE: http://bbcom.me/1QYsG80 FREE FITNESS PLANS: http://bbcom.me/1QYsENh Follow Us: YOUTUBE: http://bit.ly/1RSJFa4 FACEBOOK: http://on.fb.me/1lomhpr INSTAGRAM: http://bit.ly/1LzBxab TWITTER: http://bit.ly/1RSJQlL GOOGLE+: http://bit.ly/1NRe8qu PINTEREST: http://bit.ly/1OOZgY4 SPOTIFY: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.Top 10 Muscle Building Tips for BEGINNERS
🛈⏬The Top 10 BEST Muscle Building Tips for Beginners & skinny guys. Learn how to build muscle with these workout and diet tips. Also discover easy ways to gain muscle mass that can help whether you're a fat guy or a hardgainer. Enjoy the video! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=beginners Fat Loss Calculator: http://bit.ly/2wdFVfO Timestamps: #1 Tip: Incorporate Periodization 1:13 #2 Tip: Increase Meal Frequency 3:29 #3 Tip: Increase Carb Consumption 4:59 #4 Tip: Increasing Intensity Overtime 6:39 #5 Tip: Increase Training Frequency 7:28 #6 Tip: Split Training Style 8:14 #7 Tip: Borderline Failure W/Every Set 9:05 #8 Tip: Incorporate Training Styles 9:47 #9 Tip: Stick to Mostly Compound Exercises 10:30 #10 Tip: Supplementation 11:19 It's no secret that it takes time to build muscle but what if you could do it faster by working smarter rather than harder. Well that's exactly what i want to go over today the 5 biggest & best muscle building tips for beginners & naturals. You might be thinking well who the heck are you to be giving me tips on building muscle & that's a very fair question. Afterall i spend most of the time on this channel talking about fat loss but my experience in fitness is firmly rooted in natural bodybuilding. I took myself from being a chubby teenager with hardly any muscle to a 230 pound fitness model & I did it all naturally. So if you want to learn how to build muscle using steroids there are probably way better sources out there but if you want to learn how to do it naturally give this video a chance because I spent over 10 years focusing on finding the fastest ways to build muscle, & in the process of opening 3 gyms I also prepped a lot of men & women for natural bodybuilding & bikini competitons. So today I want to give you all my most guarded muscle building secrets for free. I'm also going to do my best to make all these tips unique so it's not going to be the same old stuff that you've heard over & over again like simply telling you to eat more protein. With that said let's start with the very first tip which is to incorporate periodization. If done correctly this is one of the most powerful things you can do to improve your muscle strength & size consistently. In a nutshell periodization is the systematic breakdown of your training plan over the course of time & it will include micro meso & macro Cycles. Which will esentially break down your training plan in to weeks months & years. But instead of explaining to you every possible way that you could incorporate different cycles of periodization I'd rather give you guys a simple actionable plan to consistently make progress using the exact periodization strategy that helped me the most. Youre gonna start by finding out what maximal weight load you can lift for each of your compound exercises for roughly 9 to 10 reps. This means that if you select a weight that you can do for 11 reps you should up that weight & the same goes vice versa if you select a weight that's too heavy & you can only do it for 7 reps drop the weight. You're going to stick this rep range for 2 to 3 weeks straight & you're going to try to increase the weight that you're using over the course of these two to three weeks again staying within that 9 to 10 rep range. After those two to three weeks are over you're going to switch to a rep range of 5 to 7 reps. Again find the maximum weight you could do for that rep range which should obviously be more weight than what you were doing for 9 to 10 reps. Now you're going to stick to this new rep range for another two to three weeks once again trying to up the weight whenever you can as long as you stay Within that 5 to 7 rep range. Finally after youre done with those weeks you're going to do a rep range of 3 reps for all those compound exercises again for two to 3 weeks before switching back to the original 9 to 10 rep range. When you come back to the 9 to 10 rep range you'll notice that you were significantly stronger & able to lift more weight. And you just continuously work through these Cycles. Every time you come back to an old rep range you want to try to increase your weight load even if it's by 2.5 lbs. This method helped me break through some of my biggest plateaus that I've experienced with building muscle. Literally do exactly that & I promise you won't be disappointed with your results. Let's move on to the second tip increase meal frequency. Now I know this goes against my typical advice that I give for fat loss. For fat loss meal frequency doesn't matter that much but building muscle requires a lot of calories especially if youre struggling with building muscle you're going to need a lot of food. The only way that you're going to be able to eat enough throughout the day is by eating more often.WORLD'S BEST CHEST WORKOUT
🛈⏬A J Ellison is the World's Greatest Muscle Model - and his huge, thick chest is his most striking body part. Training tips, e-books and FREE written workouts, from our website: https://www.fitmediaplus.com/ So we asked the three times WBFF World Champion to share the secrets of his chest workout - and the answer is simple. Volume. Lots and lots of reps. SHOP FOR AJ'S FIVE STAR CHEST PLAN: http://ajfit.online/product/chest-workout-digital-download/ At 41, AJ is three times World Muscle Model Champion, who we first filmed in 2014. You can follow is bid to retain the World Title, and see his Shoulder Training video by clicking the links. Thanks to Kings Gym, Croydon. Follow us on Instagram and Facebook https://www.instagram.com/fitmediachannelofficial/ https://www.facebook.com/FitMediaChannel/?fref=ts #fitness #workout #gymmotivation AND CHECK OUT THESE VIDEOS CURRENTLY TRENDING ON FIT MEDIA CHANNEL: https://www.youtube.com/playlist?list=PLDLX5DjCkvO_EEte6MNCAJ8vXyoTt7poZHow to Lose 20 LBS of Fat! (THE RIGHT WAY)
🛈⏬Learn how to lose 20 pounds in only a few weeks. I discuss the best weight loss diet & workout methods to burn fat. This video also breaks down myths about burning belly fat with target fat burn. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=lbs Fat Loss Calculator: http://bit.ly/2x0iDdz Timestamps: #1 First thing to lose the weight - 0:44 #2 The first step to losing fat the right way – 2:08 #3 Dieting approach that we can actually stick to – 2:30 #4 Identifying what single ingredient food you would like to be able to have in your diet – 4:36 #5 Increasing protein as you increase caloric deficit – 5:13 #6 Right amount of foods – 6:13 #7 Tracking your calories and macros – 7:18 #8 You will lose muscle mass – 7:43 #9 Maintaining as much strength as possible throughout the cut – 8:11 #10 Maintain as much strength as possible – 9:04 #11 Cardio can help speed up your fat loss – 9:44 #12 Stick to the plan consistently – 10:39 Whatsup guys Im really excited about todays video because rather than breaking down some fat loss myths or going over just one particular diet or just one particular workout plan I get to tell you guys exactly what you'll need to do step by step to lose 20 pounds of fat the right way. And this is really great because there are a lot of wrong ways to go about losing 20 pounds. Now even though theres more than one method to help you lose the 20 pounds of fat the principles for losing the weight and keeping it off remain the same. And those specific principles are what I want to touch on today. So let's get right into this because after spending over half my life training myself as well as thousands of people I've gathered some really great information that I really think will help. The first thing that you're going to have to do to lose the weight and keep it off is to approach your goal with the right mental disposition. What this means is that most people will approach weight loss as a temporary activity with a beginning and an end. That's why when a new client walks through my gym doors they will typically ask questions like How long will this take, and will i keep the weight off after losing it. And of course these questions are important, you want to burn the fat as fast as possible, and losing 20 pounds will be absolutely useless if you gain it all right back. But 99.9 percent of the time these questions stem from the mentality that we're going to apply a temporary fix that will give you the body you want forever. And that's not how losing weight to permanently look and feel the way you want works. With this type of mentality you will fail, and let me give you a quick example to illustrate my point. Wouldn't it sound silly to ask your dentist how long you have to brush your teeth to keep them white and never get cavaties again? You also wouldn't ask for how long after you're done brushing your teeth will they stay white and healthy. Because the action of brushing your teeth on a daily basis for the rest of your life is the very thing that gives you nice teeth and keeps them that way. The way your body looks and feels is very similar. We all have a physical body which needs to be taken care of physically or else overtime it will deteriorate. So the first step to losing fat the right way is to come to the conclusion that this is a lifelong commitment just like brushing your teeth. I say this all the time, what your body looks like today is the result of what you've done for the last couple days, weeks, months, and years. So treat this as a permanent endeavor & you will be permanently rewarded with a better body. Now since this is permanent we have to find a dieting approach that we can actually stick to. Understand that there is no one right diet. You can lose 20 pounds with a low carb diet, a high carb diet there's atkins, keto, paleo, vegeterian, and a number of different diet approaches like carb cycling & fasting. All of them can help you lose weight & just because one works better than the other for me doesn't mean that the same approach will work better for you. Now that might sound confusing, but it's absolutely critical that you find the best diet structure that works for you so you can actually stick to it. To lose weight & keep it off you don't have to avoid carbs, you don't have to eat 5 to 6 small meals a day, and you don't have to eat at specific times of the day. You have to create a caloric deficit, consume just enough protein to support lean body mass, and keep insulin levels low by sticking to whole single ingredient foods. You can find whole single ingredient foods just by sticking to the outside aisles of your grocery store. When choosing what single ingredient foods to include in your diet make sure you're choosing healthy options that you actually enjoy eating. All too often people will find out about a diet like the ketogenic diet for Protein Study; ncbi.nlm.nih.gov/pubmed/24092765The ONLY 5 Exercises Men Need To Build Muscle (MUST WATCH!)
🛈⏬5 Exercises Men Need To Build Muscle - listen, man. These are the ONLY 5 exercises men need to build muscle. And in this video, I’ll show you which are the best exercises to build muscle. Sure, there are other routines you can follow. However, if you’re strapped with your training plan, these are the 5 exercises men need to build muscle that you can start using today. Rows are one of the 5 exercises men need to build muscle. This is one of the most powerful exercises to build muscle for men in the posterior chain. Which are the lats, read delts, traps. And this is one of the best exercises for men to build muscle in their biceps too. Another one of the 5 exercises men need to build muscle is the squat. This is one of the top 5 exercises to build muscle, period. Because it works so many muscle groups at once and has a positive impact on your master male hormone, testosterone. A huge reason this is one of the best exercises to build muscle is that you can use it at the very beginning of your workout to release muscle building hormones for the rest of your routine. Next up on the list of the top 5 exercises men need to build muscle is the bench press. The reason why this is one of the 5 exercises for men to build muscle is that it works multiple muscle groups at once. Including, the chest, shoulder, and triceps. Definitely one of the 5 best exercises for men. This next one is one of the top exercises for men over 40, top exercises for men over 50, and top exercises for men over 60 IF performed correctly. Which is the shoulder press. The reason this is one of the 5 exercises men need to build muscle is that it works muscles like your shoulder and triceps, while also engaging your core. This includes your abs and lower back. This fits the 5 best muscle building exercises fit father can use to add more size to his upper body. Lastly, we have the deadlift. The reason it’s one of the top exercises men need to build muscle is that it works so many muscle groups at once. Plus, it releases a key hormone men need to build muscle… which is testosterone and growth hormone. So it’s no wonder most trainers call this the king of all exercises to build muscle for men. Which is why I had to add it to the list of muscle building exercises for men. So there you have it. The ONLY 5 exercises men need to build muscle. Know anyone who could benefit from these muscle building exercises for men? If so, share the video: https://youtu.be/oMZMw2HZNIA Also, be sure to subscribe to the channel so you never miss out on another video covering the best exercises to build muscle.Light Weights vs Heavy Weights for Muscle Growth
🛈⏬Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. However, is this a valid perspective? Well, to determine if heavy and light weight training cause different effects, we need to look at the research. After reviewing the research out there, it seems that using heavy or light weights actually doesn’t matter much in terms of hypertrophy. Studies show that muscle growth tends to be equal despite using light weights or heavy weights (high rep vs low rep). But this is only true when going to near failure, and one benefit of lifting heavy weights is the better strength gains you see when compared to light weights. Based on this, as you’ll see in my video, your best bet is to incorporate high reps with light weights AND low reps with heavy weights into your workout. This will enable you to target both metabolic stress and mechanical tension; both are important mechanisms of muscle growth. LIGHT WEIGHTS VS HEAVY WEIGHTS ARTICLE: https://builtwithscience.com/light-weights-heavy-weights/ You can browse around my website and read the articles I do have up (I’ll be adding more articles on a regular basis). Also, give me a follow on my social media platforms if you haven’t already, as I post informative content there on a more regular basis (links below). Thanks again! Cheers! https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired “Fast Lane” – Lakey Inspired VIDEO CREDITS: https://www.youtube.com/user/RCSSTV (Ronnie Coleman) https://www.youtube.com/user/GovSchwarzenegger (Pumping Iron) STUDIES: Philips 2012: https://www.ncbi.nlm.nih.gov/pubmed/22518835 Philips 2016: https://www.ncbi.nlm.nih.gov/pubmed/27174923 More evidence:https://www.ncbi.nlm.nih.gov/pubmed/18978616, https://www.ncbi.nlm.nih.gov/pubmed/28032435 Meta Analysis: https://www.ncbi.nlm.nih.gov/pubmed/255305775 Best Exercises For Men Over 40 (Do These Today!)
🛈⏬In this video you'll discover the 5 best exercises for men over 40 that you can do at the gym. These moves are great for increasing testosterone production while also ramping up your metabolism and skyrocketing muscle growth. Try these 5 best exercises for men over 40 and let me know how they go in the comments section below. Download your free 11 Ways To Build Muscle After 40 report here: http://liveanabolic.com/11-ways-to-build-muscle-after-40 Like us on Facebook: https://www.facebook.com/anabolicworkouts/ 120+ testosterone boosting articles: www.liveanabolic.com/blog LIKE - SHARE - AND SUBSCRIBE! https://youtu.be/QCQwrAqNlzY5 Exercise Methods That Burn Belly Fat Faster
🛈⏬These are 5 exercise methods that will help you burn belly fat faster with a proper diet. There is no way to target fat burn, but there are ways to build more muscle and burn more fat during your workouts. Learn how to lose the stubborn belly fat faster in this video. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=methods Fat Loss Calculator: http://bit.ly/2wiTavx Timestamps: #1 Peripheral heart action training – 1:02 #2 Cardio acceleration training – 3:38 #3 Multi-joint training – 4:27 #4 Dropsets – 5:48 #5 Circuit Training – 7:14 How would you like to get more out of your workouts? If your main goal is to burn fat, many traditional exercises and training styles may not be the best route for you. Typically when I'm at the gym and I look around I see a bunch of people doing exercises that don't really match up with their goals. If you're trying to get some bigger biceps you shouldn't be on the eliptical doing hours of cardio and conversely if you're trying to lose some weight and burn some belly fat you shouldn't be smashing out set after set of bicep curls. Exercises and training styles are like tools and before you just assume that watching one or two rocky movies is all the knowledge you need on exercising let's make sure that you've chosen the right tool for the job or I should for your goal. If your goal is to lose belly fat I hate to break it to you, but there is no exercise that can directly target the fat on your belly, but there are plenty of exercise methods that can indirectly burn the fat from your belly, and in this video I'll be going over ten of these methods....These training methods will help you burn more fat during & after your workout. Let's start with the very first one & that's peripheral heart action training. This is my favorite way to do all my weight training workouts, and I highly suggest that if you're trying to lose some belly fat you incorporate this style of training right away. In general your workouts for the week should be a mixture of some more aerobic & some more anaerobic workouts, meaning some of them will be geared more towards lifting heavy weights & others should be geared towards improving your cardiovascular function. But what you'll notice is that during your heavy weight training days, you wind up taking longer breaks & not breathing quite as heavy. Sometimes after some weight training workouts besides the soreness that you might feel in your muscles you may not feel like you worked out at all. So that's where peripheral heart action training comes into play. It helps incorporate an element of cardio into your weight training workout without you having to sacrifice the amount of weight your lifting. So you won't get weaker, but you'll be able to burn much more calories & accomplish much more in a shorter period of time. The best way to do this is by combining an upper body & a lower body movement into one set. For example you can combine a bench press with a squat. So you would do six to eight reps on the bench press & then right away with no break you would do squats for six to eight reps. You would perform both of these exercises with a heavy weight load & you would only take a break after completing both of them. With peripheral heart action training what you're doing is taking the blood that your heart would normally just have to pump to your chest & arms if you were just doing bench press by itself & what your doing is your forcing your body to pull & pump all that blood back down to your legs right after your set of bench without any break or recovery. This makes your heart work much harder allowing you to get your heart rate & breathing rate higher & this will burn more calories & fat in the process. Now let's say that you don't want to work legs & upper body in the same day you want to focus on each on separate days. Well the good news is that peripheral heart action training doesn't only work only if you combine an upper & a lower body movement. It'll also work if you combine two movements that work opposing muscle groups. For example if you combine chest & back movements together with no break. Or if you do quad & hamstring movements together with no break your heart will still have to work much harder to push the blood from the anterior part of your body to the posterior part of your body. So peripheral heart action training try it out. The second exercise style that can help you burn a lot more belly fat is known as cardio acceleration training. We actually have a whole hour long class at our gyms dedicated to this type of training because it's so effective. Once again it involves super setting two exercises. Except this time instead of doing two weight training exercises back to back we're combining a weight training exercise with a cardio exercise with no break. So an example of this would be to perform a set of barbell squats with heavy weight for let's sayWORLD'S BEST SHOULDER WORKOUT
🛈⏬A J Ellison is the World's Greatest Muscle Model - and his huge, thick chest is complemented by dramatic 'boulder shoulders'. Training tips, e-books and FREE written workouts, from our website: https://www.fitmediaplus.com/ Here, the three times WBFF Muscle Model World Champion takes us through his shoulder workout, ending with his own 'Crazy Eights' as a finisher. SHOP FOR AJ'S WRITTEN SHOULDER PLAN: http://ajfit.online/product/shoulder-workout-digital-download/ Follow AJ IG: @ajellison FB: www.facebook.com/AJEllison3 Special thanks to Cybex Gym. Fit Media Channel is the world's leading independent fitness magazine, featuring inspirational content from high profile fitness celebrities, as well as training and workout advice. SUBSCRIBE - IT'S FREE! - https://www.youtube.com/channel/UCoguzybAI8Fgdj4Aze5tE8w AND CHECK OUT THESE VIDEOS CURRENTLY TRENDING ON FIT MEDIA CHANNEL: https://www.youtube.com/playlist?list=PLDLX5DjCkvO_EEte6MNCAJ8vXyoTt7poZThe PERFECT Biceps Workout (Sets and Reps Included)
🛈⏬Build Muscle in 90 Days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout! In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond. That is what we do in this video. If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow. This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation. Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle 9elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development. The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like: Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls - To Failure Perform for 3 Sets Incline Dumbbell Curls - 3 sets to failure (Utilize the stretch reflex of the triceps technique) Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise – Cross supination (Emphasizes the long head of the biceps) – Cross pronation (Emphasizes the brachialis ) – No Money curls (Emphasizes the short head of the biceps) When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout. This is just one example of how to apply science to your training. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at http://athleanx.com and get started right away on building a ripped, muscular, athletic body. For more biceps workout videos be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and don’t forget to turn on notifications so you never miss one.No Gym Full Body Workout
🛈⏬4 minutes of progressive body weight training can be done anywhere anytime. ▷Connect with Me Instagram: https://www.instagram.com/jordanyeohfitness Facebook: http://facebook.com/jordanyeohfitness Personal Training Web App: https://ironmastery.com Timer app: (IOS): http://bit.ly/jy-timer (Android): http://bit.ly/jytimer8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
🛈⏬Build a ripped athletic body with just a few dumbbells http://athleanx.com/x/perfect-home-workout-program Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly. That said, choosing the best dumbbell exercises ever can be quite a challenge since there are so many to choose from. In this video, I picked the 8 best exercises with dumbbells and give you a reason why each has earned its spot. To begin, lets take a look at the best dumbbell exercises. They are: Dumbbell Curl and Press Crush Grip Goblet Squats Thrusters Farmers Carries One Arm DB Incline Bench Press DB Pullovers Swings Tripod Dumbbell Rows Each of these exercises require either just a single dumbbell or two dumbbells. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time. Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 100lb dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits. The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session. That said, you cannot continue to lift light dumbbells and think that you are going to get a great enough workout. Even if you are training at home, aim to lift the heaviest dumbbells that you can lift if you want to build muscle in your workouts. If you are looking for a complete workout program that uses just a few dumbbells, a bench, a pullup bar and a resistance band then head to http://athleanx.com and get the ATHLEAN-X Training System. By using equipment like dumbbells in your workouts, you’re training your body to move and look like an athlete. For more dumbbell workouts and exercises you can do with dumbbells for your chest, arms and shoulders be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24The 10's Beginner Workout (Body Weight Only)
🛈⏬FREE EBOOK WITH WORKOUTS TO MOVE ONTO FROM THIS ONE & A COMPREHENSIVE BEGINNER'S FAQ: http://bit.ly/BeginnersGuidebook I have had the request for an ultra simple, compeltely free, performable by all fitness levels workout for beginners so that's exactly what I've done here! If you are someone who lits on a regular basis just skip over this workout but if you have just started or if you ever find yourself in a place where you have no gym to workout you can do this! This workout can be used to burn fat in conjunciton with a good diet, so if you need to lose weight try to up the intervals you do of this workout as many times as you can! Thanks for the idea for this video guys! Don't forget to LIKE and COMMENT! LIFT HEAVY OR DIE MIRIN'! Help support with a purchase http://www.beyondtheweak.com Instagram: http://www.instagram.com/thicksolidtight Twitter: http://www.twitter.com/BeyondtheWeak My Facebook: http://www.facebook.com/BrianTurnerBB Beyond the Weak Facebook: http://www.facebook.com/TeamBeyondtheWeak All music/sound effects used under a commercial license provided by Epidemic Sound & Audio Micro10 Things MOST Men Do WRONG At The Gym!
🛈⏬Special Alpha M. BodyBuilding.com Page & Discount: http://bit.ly/2rDkj99 Alpha M. 6 Week Workout Plan: http://bit.ly/2rDkj99 Follow ALPHA M. on IG: https://www.instagram.com/aaronmarino/ Best Hair Product in The UNIVERSE! http://peteandpedro.com Use Code: YOUAREAWESOME20 for 20% OFF Your Order! Best Skin Care In The UNIVERSE! https://tiege.com Use code: ALPHAM25 for 25% OFF your 1st Tiege Hanley kit! http://tiege.com All promotion and advertising inquiries: Terry@MENfluential.com Check out my NEW website: http://www.alpham.com The BEST Hair Styling Products http://www.peteandpedro.com All Things Alpha M. http://www.alpham.com Pete & Pedro: http://www.peteandpedro.com My Website: http://www.iamalpham.com My Services and Products: http://www.aaronmarino.com Best Hair Product: http://www.peteandpedro.com Tiege Hanley Skin Care: http://www.tiege.com Best Grooming Tool: http://bit.ly/2tiyTXO Alpha M. App: http://www.alphamapp.com/ Best Hair Product: http://www.peteandpedro.com FaceBook: https://www.facebook.com/IAmAlphaM Twitter: https://twitter.com/IAmAlphaM Instagram: https://www.instagram.com/aaronmarino/ My Businesses: http://www.alpham.com Alpha M. Consulting: http://www.aaronmarino.com i am alpha m: http://www.iamalpham.com Pete & Pedro: http://www.peteandpedro.com MENfluential Media: http://www.menfluential.com MENfluential Conference: http://menfluentialconference.com/ Tiege Hanley: http://tiege.com Word on the street is that you're working out! Alpha's single best decision in life has been working out -- directly impacting his confidence and self esteem. In this video men's style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro wants you to see progress so you'll stick with it -- so here are some issues he's identified that might need correcting in order to keep seeing gains. MISTAKES Guys Make When Working Out 1. Rotating elbows upward with dumbbell curls -- the tension is taken off of your bicep. Instead, keep the upper part of your arm tight to your side. Move the bottom part and keep the tension on the muscles for maximum stimulation and growth. 2. Over-training -- the most you should work each muscle group is once per week. 3. Swinging legs during hanging leg raises -- the movement should be a control lift, contraction, & control lower with back flat against the pad the entire time. Go slower and squeeze with the contraction. 4. Not giving muscles the needed high-quality, easily absorbable & digestible protien after working out -- 10 BEST Supplements to Build a {Better} Body http://bit.ly/2rDkj99 5. Improper push-ups with a sway back or that look like humping the ground -- hands shoulder width apart, body aligned, butt is down & tight. If your body gets out of align, go to your knees. 6. Scared to do fasted cardio (aka cardio on empty stomach, steady state, HIIIT) because of losing muscle mass -- muscle is not a snowflake that will vanish. Use Quadracarn (amino acid) to shred body fat and get lean when exercising. Combine with CLA, it's incredible for shredding body fat. 7. Not working the lower body -- for a balanced physique, legs must be worked 8. Lifting with ego rather than muscle (lifting too heavy) -- don't worry about anyone else and don't use super heavy weights. You won't get a good range of motion, and you risk injury. Control and contract! 9. Not doing body weight dips -- they are one of the best exercises for chest, shoulder, and triceps. They aren't easy but most fitness centers have an assisted dip machine where you can build up to your body weight. Reciprocally, you can also make it challenging with chains and weight plates. 10. Not going to the gym -- take care of yourself physically. Working out is the best decision that Alpha ever made. You need to have a plan to be effective and moving in the right direction. Fitness can change your life. Check out his program he designed with BodyBuilding.com. He's proud of it! Alpha M. 6 Week Workout PlanGreek God Program Workout - Chest, Shoulders & Triceps
🛈⏬Learn about Greek God - http://kinobody.com/ggp-ig This is Workout A from the strength and density routine in the Greek God Program. FOLLOW KINOBODY Website: https://kinobody.com/yt Instagram: https://www.instagram.com/gregogallagher/ Facebook: https://www.facebook.com/kinobodyfitness KINOBODY PRODUCTS Fitness Programs - https://kinobody.com/courses Supplements - https://kinobody.com/supplements-yt Apparel - https://kinobody.com/apparel ABOUT GREG O'GALLAGHER Greg O'Gallagher is a renowned fitness author and expert on Intermittent Fasting and building the Hollywood Physique. To date, he's transformed hundreds of thousands of men and women all over the world. People from all walks of life have used his cutting edge and lifestyle focused approach to get in amazing shape and live the 'Kinobody' lifestyle. If you're ready to learn the exact approach to take your physique into hollywood shape then use our physique quiz here - https://kinobody.com/ytquiz Secondly, make sure to pick up our all natural and science backed pre workout that will give you sustainable energy and crazy focus - https://kinobody.com/ytoctane How Greg O'Gallagher Built The Life & Body of His Dreams - https://www.youtube.com/watch?v=3a7u1ZiiJhsThe Best Science-Based Diet to Build Lean Muscle (ALL MEALS SHOWN!)
🛈⏬When it comes to building muscle and adding size to your frame, your muscle building diet is going to be the most important factor that you have to get right. Because simply put, when you implement a proper diet to build muscle, it will enable you to perform that much better in the gym and physically recover and progress that much faster. However, the unfortunate part is that most people are completely lost with what a diet to gain muscle should look like and what the best foods to eat for muscle gain really are. Luckily, in this video we’ll cover exactly what the best diet to gain muscle really is and how to eat for muscle growth. Towards the end of the video, I’ll also provide a muscle building meal plan that you can get started with right away. Enjoy! VIEW MY 4 SCIENCE-BASED PROGRAMS HERE: https://builtwithscience.com/courses/ LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!): http://amzn.to/2IBckCt MACRONUTRIENT CALCULATOR: https://builtwithscience.com/muscle-building-diet/ FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ STUDIES: Calories: https://www.ncbi.nlm.nih.gov/pubmed/23679146 Protein: https://www.ncbi.nlm.nih.gov/pubmed/16174292 https://www.ncbi.nlm.nih.gov/pubmed/28698222 Carbs/Fats: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20 Spread protein out 4 meals: https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1 Liquid calories: https://link.springer.com/chapter/10.1007/978-1-4899-8077-9_4 Pre-workout carbs/protein beneficial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575187 Egg whites vs whole eggs: https://www.ncbi.nlm.nih.gov/pubmed/28978542 Omega-3 benefits: https://www.ncbi.nlm.nih.gov/pubmed/29510597 MUSIC: https://soundcloud.com/lakeyinspiredCheat Meals – GOOD or BAD for Weight Loss
🛈⏬Are cheat meals good or bad for weight loss & fat loss while cutting. Can a bodybuilder get a way with cheating? How often should you do a cheat day and what should you do before & after to continue losing weight. Is there a limit to what you can eat? How much junk food can you eat once a week without killing gains? 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=dads Fat Loss Calculator: http://bit.ly/2NazEgc TIMESTAMPS: Change Your Mindset 1:25 Change your diet if you are not happy with it 1:49 Eat for your goal 2:26 Indulge Responsibly 2:54 Closing Thoughts 3:48 You’ve been working your butt off in the gym, and your friends just invited you out for pizza and beer. Is this the cheat meal that will help you reset and save your sanity? Is this one indulgence going to help fight off cravings and give you more willpower to continue a successful diet? Or are you asking for trouble? Does eating a cheat meal only make you hungrier, cause you to binge eat, and make it impossible for you to get the results you're after? That's exactly what I’ll talk about in today’s video. The Term “Cheat Meal” Using the term “cheat meal” is inherently bad because by definition, a cheat meal is something better than what you’re currently eating. If you need a cheat meal every week then the diet that you’re eating Monday through Friday is somehow unappealing, less interesting, and tasteless, which sets the stage for temptation. This is a classic mind-over-matter scenario: When you have a bad outlook on your weekly meal plan, when you believe that what you’re eating now is a sacrifice, then you’re more likely to give in to temptation. You’ll put yourself under unintentional and unnecessary stress. You’ll resent your diet. It won’t be long before you fall into the slippery slope from one harmless cheat meal to one junk food-packed cheat day. When you don’t like your diet, you are at risk for throwing in the towel, regaining some or all of the weight you lost. You could even put on more. In other words, hating your diet and wanting to over indulge in a cheat meal is going to ruin everything you’ve accomplished. Change Your Mindset So what can you do to avoid falling off the bandwagon? How can you enjoy your diet and not have a need for that weekly cheat meal? You need to change your mindset. First, realize that this is a marathon, not a sprint. The best way to look at your eating habits is to envision them as a life-long journey, not a short-term destination. You don’t want short-term results, so get out of a short-term mindset. Next, if you aren’t happy with your diet, change it. Many people make the mistake of eating bland and tasteless meals because they think that is their only option for weight loss. When you have muscle on the mind, chicken breasts, brown rice, and broccoli isn’t the only muscle-building meal you have to eat. If you’re eating the same thing day-in and day-out, no wonder why you’re getting tempted by pizza, burgers, and fries. The solution? Find healthy recipes: There are plenty of recipes out there that fit in with your current diet and fitness goals, and taste amazing. You can even find dessert-like recipes that are packed with protein and low in sugar. Finally, remember to eat for your goal. Base your eating habits on your long-term goal. Maybe your diet allows a cheat meal. Ask yourself: Do you want to just look a bit better? Or do you want to be in fitness model shape? If you’re not trying to get cut and shredded to be on the front of Men’s Health, then a cheat meal might be okay. Know Yourself With that said, if you’re not after that Spartan physique, that still isn’t a good enough reason to indulge in several cheat meals per week. The truth is that cheat meals could work really well for some, but not so well for others. This is tied to will power. Think about how you respond when you see a big bowl of chips placed on a table. Can you eat just a few, and walk away satisfied? Or do you dive into an endless hand-over-hand motion of stuffing your face? If a cheat meal causes you to lose your mind and eat tons of junk food then you may be better off staying away from cheat meals altogether. Again, to give yourself the idea of indulging, try super tasty diet-friendly meals. Protein powder pancakes is an excellent example of a food that tastes like dessert but won’t throw you off-track. If you're the type of person that can control yourself and has a history of staying on course during your diet, then indulge responsibly. Use your cheat meal as something to look forward to. Use it for motivation to stick to the diet. Think about how you’ve responded to diets in the past and set yourself up for success. Closing Thoughts Overall, everyone is different and there is no one size fits all approach. What can help one person stay motivated can send someone else down a rabbit hole of junk food.Leg Workout Tips for Mass (SKINNY LEGS EDITION!)
🛈⏬Build muscular, ripped legs here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW Anyone that has ever struggled to build muscle has likely dealt with skinny legs and become frustrated trying to add mass. In this video, I’m going to give you 4 leg workout tips for mass that will help even the hardest of hardgainers to pack on size and start bulking up your legs in no time. The first thing that most guys with skinny legs get wrong is that they allow their ego and self consciousness get in the way of what they should be doing in their leg workouts. No doubt, it can be a bit intimidating to watch others around you squat multiple plates while you are struggling to lift even one big plate for clean reps. That’s ok. Everyone starts somewhere and if you choose to start further ahead of where you should be it is a mistake that is going to hold you back for years to come. Most guys with skinny legs will put more weight on the bar than they can handle in the squat and then proceed to crank out quarter reps. Not only is this robbing your legs of the stress that they can handle but you are doing this at the exclusion of doing the reps you should be doing to build bigger legs the right way. What you need to do is lower the weight to those that you can handle and get your intensity not from the heavier weights but from the high rep sets that you do in good form through full range of motion. The next thing the hardgainer has to do for his legs is learn how to properly push from the ground. There is no way that you are going to lift as much weight as you can in your leg workouts unless you learn how to push through your feet. An equal and opposite force is needed to lift the weight that is on your shoulders during a squat. There is no better place to learn this than with the deadlift exercise. The deadlift demands that you push through your legs during the first half of the left, beyond which point it becomes a pulling exercise. If you practice just the first half of the deadlift or combine it in one and a half rep fashion, you will build more strength through the legs off the floor. The will dramatically help you to increase your squat and lift heavier weights over time. Multi-dimensional leg training is also important to fully developed legs. Almost all of the leg exercises that hardgainers use only stress the legs in the sagittal plane. Squats, leg extensions and leg curl are all one plane exercises that don’t mimic the functionality of the legs and limit the amount of growth that can be had by training the adductors and abductors of the legs as well. Finally, I like to include exercises for the legs that are technically easier to perform than the squat and allow for someone just starting out to add weight faster. The Bulgarian Split Squat is a great exercise for doing this since it literally puts you in the right position to perform the exercise. The quads get loaded and the safety of the exercise is intact since you can simply dump the weights if you need to at the bottom of the squat without risk. For a complete program that hardgainers have used to build muscle and keep low levels of body fat, head to http://athleanx.com and get the ATHLEAN-X Training System. Build athletic legs and get ripped without compromising your long term health or gains by using the same program relied on by today’s top professional athletes. For more leg workout videos on how to add mass to your quads and hamstrings, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24THE BEST EXERCISES FOR GROWTH: Chest, Arms, Glutes & MORE ft. Jeff Nippard & Jon Venus
🛈⏬► Online coaching & Meal Plans: http://www.jonvenus.com ► Vegan Protein (JVFIVE for £5 off): www.vivolife.co.uk/jonvenus ► Jeff Nippard: https://www.youtube.com/user/icecream4PRs ►Youtube: http://bit.ly/1v5BMp6 ►Facebook: http://on.fb.me/1taH0Ku ►Instagram: instagram.com/jonvenus ►Twitter: https://twitter.com/sergifitness ----------------------------------------­­­­­------------------------------------­-­-­-­-­------------- BEST EXERCISES FOR ALL / EVERY / EACH MUSCLE GROUP! Calves, Quads, Hamstrings, Glutes, Abs, Chest, Delts, Shoulders, Biceps, Triceps, Traps, forearms. Thanks for watching the this Video!! Please share this with friends and tell them to SUBSCRIBE if you can to make the channel GROW! :D it means everything to me! Thank you very much!!! :D - Jon Venus The Quest For FitnessIntense Ab Workout | 7 Minutes (FOLLOW ALONG!)
🛈⏬Build Muscle in 90 Days - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW If you want to develop six pack abs you may think that you have to spend hours a day trying to get one. That is not the case at all. If you are able to commit to a consistent but short effort you will be amazed at how much better your abs could look in a short period of time when combined with a focused attention to what you eat as well. In this video, I have a short 7 minute ab workout for you to do along with me. As you will see and feel, an ab workout does not have to be long to be effective. As a matter of fact, I would probably say that the longer the ab workout goes, the less effective it becomes. The key to this working is that it is short enough to allow you to do it on a regular basis without having to fight to schedule it into your day. Remember, the key to getting a six pack is consistency. Now, don’t think that just because you might be doing the same set of exercises that it is becoming less effective. It is not. The choice of ab exercises in this workout is broad enough so as to cover all of the major functions of the abs. There are bottom up movements that better hit the lower abs. There are rotational movements that are initiated from the bottom up and the top down to really hit the rotation capabilities of the core muscles. There are also top down movements where the shoulders are lifted off of the ground as opposed to the legs, which are situated at the end of the workout to allow you to keep training your abs when they are fatigued. When there are purposeful ab exercises in your workouts they do not have to be long. The point of this video is to give you a follow along ab workout that you can do anywhere. There are no special pieces of equipment needed to do this. All you need is your body and some space on the floor. You might actually need a bit more than that, and that would be a heavy dose of determination to try and resist the burn of these exercises as you do them. Remember, the pain from ab training is usually only temporary. As soon as finish the exercise and the lactic acid starts to clear the abdominal muscles, you feel normal again. See if you can follow the entire ab workout along with me, resting when I do. If you need extra rest for some reason, don’t be bashful - take it. Maybe you can only do 40 seconds of one of the 60 second exercises. That’s ok, do what you can and rest for the remainder of that exercise. As you get stronger on these you will be able to do the whole thing without extra rest. Here is the ab workout as follows: Seated Ab Circles Left x 60 seconds Seated Ab Circles Right x 60 seconds Drunken Mountain Climbers x 60 seconds Rest 30 seconds Marching Planks x 60 seconds Scissors x 60 seconds Starfish Crunch x 30 seconds Rest 30 seconds Russian V Tuck Twists x 30 seconds So there is an ab workout you can do at home with no equipment that will get you started on getting that six pack you’ve always wanted. If you want to speed up the process you will want to make sure your diet is in place as well. If you want a step by step meal plan to get you ripped fast, head to http:/athleanx.com and get the ATHLEAN-X Training System. For more ab workout videos that you can follow for a six pack, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and be sure to turn on notifications so you never miss when something new is posted.

The ONLY 7 Exercises Men Need To Build Muscle

​These are the 7 best exercises for men to build muscle fast. Whether you're a beginner, a skinny guy struggling to get bigger, or even if you're advanced these exercises will help you gain muscle mass faster. You should be incorporating a couple of these everyday obviously leaving enough time for recovery. You can also combine these exercises into full body muscle building workouts that provide the best results. ​ 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bear Fat Loss Calculator: https://bit.ly/2JoQenD TIMESTAMPS: #1-Barbell row 1:04 #2- Barbell and dumbbell chest presses 2:48 #3- Barbell squats 4:33 #4- The pull up 7:12 #5 -Deadlift 8:51 #6- Shoulder press 10:15 #7- Power clean 11:51 If you're looking for the simplest solution to build muscle in a fast and efficient way, the bottom line so to speak, I gotta say it doesn't get much simpler than this. Because after spending years building muscle naturally I've learned that there are certain useless exercises that you should avoid entirely other exercises that you might want to consider incorporating and then there are the exercises that you just cant go without. Exercises that by themselves have the power to transform your physique. I've narrowed this list down to just seven of the most important exercises that you absolutely should have as a staple part of your routine to efficiently build the most muscle in the shortest amount of time. By mastering these 7 key compound exercises you'll see incredible results even if you're not doing any other exercises in the gym. And I made this video specifically for men not because women can't benefit from these exercises as well but because the ideal attractive body type for men is a V shape whereas for women it's more of an hourglass figure. So even though a lot of the exercises do crossover for both men women this video is specifically to help you develop the best manly physique with the least amount of exercises possible. I'm going to list off these exercises in no particular order, so Let's start first with a very important upper body exercise the bent over barbell Row. With this exercise you'll be working the rhomboids which are the muscles that connect your shoulder blades together so your upper back muscles and you'll also be working the back of your shoulder and your biceps. This is one of the most important pulling movements that you can do. Because you're working multiple muscle groups responsible for Pulling you're able to lift a lot more weight with this compound exercise then if you were to isolate any one of these muscles individually. By strengthening your rhomboids and your posterior deltoid you'll be tightening up your upper back which will help you hold yourself straight up and maintain a better more attractive upright posture. Since you can lift heavy weight with this exercise your biceps are also going to get a lot of stimulation because you'll be lifting a weight that would be impossible to lift with an isolated movement like bicep curls. A basic bent over row is done by grabbing a barbell with your hands a little wider than shoulder-width apart. Stick your butt out and stick your chest out before beginning the movement. Then bend down by about 60 degrees so you're a little higher than being fully parallel to the ground and you want let the weight hang straight down, do not flex your shoulders. While keeping your chest out pull the barbell inward towards your stomach and aim to touch your belly button with the bar. Then bring it back down to that hanging position and repeat this motion for reps. The great thing about rows is that you can do it with a barbell or you can do it with dumbbells, but a general rule of thumb to remember is that you'll be able to lift more weight and typically you'll be able to build more mass with barbells over dumbbells. Also by changing the angles at which you bend during a bent over row you can Target different parts of your back. A fully bent-over position where you're at a 90 degree angle will Target more of your lats and the middle of your back whereas standing more upright will Target more of your traps and upper back. Let's move on to another staple exercise that you should be doing, barbell and dumbbell chest presses. While the rows will help you develop the posterior or the back part of your upper body the chest presses are there to help you develop the anterior or the front part of your upper body. It'll hit your chest, the front head of your shoulders as well as your triceps. With chest presses you want to spend the majority of your time doing them at two different angles flat and incline. If your weakness is your upper chest you want to spend more of your time doing incline presses. if your upper chest is fine but you lack lower chest development you want to spend more of your time doing flat movements. Now the reason why I didn't mention the decline angle is because with flat presses you're going to get